Warmup: 800 choice, progressive by 200s
Kick: 300 dolphin on back, fins
Drill: 8 x 25 back, focus on hip rotation
Swim: 4 x [300 freestyle + 100 active rest]
STRONG (on 8:00)
Swim: 8 x 75 freestyle, hold 1:00 (on 1:15)
Warmdown: 10 minutes
Kick: 300 dolphin on back, fins
Drill: 8 x 25 back, focus on hip rotation
Swim: 4 x [300 freestyle + 100 active rest]
STRONG (on 8:00)
Swim: 8 x 75 freestyle, hold 1:00 (on 1:15)
Warmdown: 10 minutes
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