Warmup: 400 choice + 8 x 50 better effort (:15 rest)
Kick: 300, mix it up
Sprints: 4 x 25 back, FAST (:30 rest)
Main Set:
Swim 3 x
[3 x 200, 1 freestyle, moderate + 2 IM stronger] (:30 rest all the way)
Warmdown: 10 minutes drilling
Kick: 300, mix it up
Sprints: 4 x 25 back, FAST (:30 rest)
Main Set:
Swim 3 x
[3 x 200, 1 freestyle, moderate + 2 IM stronger] (:30 rest all the way)
Warmdown: 10 minutes drilling
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