Warmup: 4 x 200 progressive pace
Drill: 4 x [4 x 25 fly sequence, fins]
#1: body dolphin
#2: Single arm 3-3
#3: combo 2-2-2-2
#4: beautiful fly
Swim: 4 x [4 x 150 fs, descend, linked!] (:20r all the way)
Loosen: 200
Sprint: 50 fs ALL OUT
Drill: 5-10 minutes
Drill: 4 x [4 x 25 fly sequence, fins]
#1: body dolphin
#2: Single arm 3-3
#3: combo 2-2-2-2
#4: beautiful fly
Swim: 4 x [4 x 150 fs, descend, linked!] (:20r all the way)
Loosen: 200
Sprint: 50 fs ALL OUT
Drill: 5-10 minutes
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