Warmup: 800, progressive by 200s
Kick: 300 dolphin on back, fins
Drill: 6 x 25 breast, double pullouts going as far as you can
Swim: 4 x 100 easy (:15 rest)
Sprint: 12 x 50 fs FAST (on 3:00 sendoff)
Warmdown: 5-10 minutes drill
Kick: 300 dolphin on back, fins
Drill: 6 x 25 breast, double pullouts going as far as you can
Swim: 4 x 100 easy (:15 rest)
Sprint: 12 x 50 fs FAST (on 3:00 sendoff)
Warmdown: 5-10 minutes drill
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