WU: 1000: 500 fs smooth, 500 alternate lengths fs & not fs
Kick: 8 x 50 kick on side, great streamlining (:15r)
Drill: 8 x 25 bk, focus on hip rotation (:15r)
Pull: 1000 fs, negative split
Swim: 8 x 100 IM, steady (:10r)
Drill: 5-10 minutes
Kick: 8 x 50 kick on side, great streamlining (:15r)
Drill: 8 x 25 bk, focus on hip rotation (:15r)
Pull: 1000 fs, negative split
Swim: 8 x 100 IM, steady (:10r)
Drill: 5-10 minutes
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