Warmup: 400 freestyle smooth, 400 alternate lengths freestyle & back
Kick: 8 x 50 kick on side, fins, great streamlining
Pull: 600 freestyle, negative split
Swim: 6 x 100 IM steady (:10 rest)
Warmdown: 5-10 minutes drilling
Kick: 8 x 50 kick on side, fins, great streamlining
Pull: 600 freestyle, negative split
Swim: 6 x 100 IM steady (:10 rest)
Warmdown: 5-10 minutes drilling
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