Warmup: 800-1000, change stroke each 50
Drill: 8 x 25 fly, fins, moderate pace
Sprint: 6 x 25 freestyle, FAST last 15 yards & great finish (:30r)
Swim: 3 x
400 pull, steady, moderate (:30r)
4 x 100 IM strong
(:15r/:30r after)
Warmdown: 10 minutes
Drill: 8 x 25 fly, fins, moderate pace
Sprint: 6 x 25 freestyle, FAST last 15 yards & great finish (:30r)
Swim: 3 x
400 pull, steady, moderate (:30r)
4 x 100 IM strong
(:15r/:30r after)
Warmdown: 10 minutes
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