Warmup: 800 choice
Kick: 2 x (100 moderate, 2 x 50 faster) (:15 rest all the way)
Drill: 6 x 25 scull
Swim: 7 x 200
Odds: freestyle, smooth
Evens: IM, 1 fly, 3 back, 3breast, 1 freestyle. Work back & breast
(:20 rest)
Warmdown: 10 minutes drill
Kick: 2 x (100 moderate, 2 x 50 faster) (:15 rest all the way)
Drill: 6 x 25 scull
Swim: 7 x 200
Odds: freestyle, smooth
Evens: IM, 1 fly, 3 back, 3breast, 1 freestyle. Work back & breast
(:20 rest)
Warmdown: 10 minutes drill
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