Warmup: 600 choice + 8 x 50 freestyle (on :50)
Kick: 300 dolphin kick on back, each 4th length fast, fins
Drill: 8 x 25 fly, combo 3 right/1 full/3 left/1 full (:15r)
Swim: 5 x 300 freestyle, descend 1-5, 4 & 5 should be very strong (1:00r)
Warmdown: 10 min
Kick: 300 dolphin kick on back, each 4th length fast, fins
Drill: 8 x 25 fly, combo 3 right/1 full/3 left/1 full (:15r)
Swim: 5 x 300 freestyle, descend 1-5, 4 & 5 should be very strong (1:00r)
Warmdown: 10 min
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