WU: 800 change stroke each 50
Drill: 8 x 25 back,
focus on hips & shoulders rotating together
Swim: 4 x 50 freestyle, smooth
Sprint: 6 x 100 freestyle, BEST POSSIBLE (on 6:00)
Swim: 800 freestyle even split, smooth
Warmdown: 5-10 minutes drilling
Drill: 8 x 25 back,
focus on hips & shoulders rotating together
Swim: 4 x 50 freestyle, smooth
Sprint: 6 x 100 freestyle, BEST POSSIBLE (on 6:00)
Swim: 800 freestyle even split, smooth
Warmdown: 5-10 minutes drilling
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