Warmup: 1000 yards, change stroke each 50
Drill: 8 x 25 fly, fins, at moderate pace
Sprint: 6 x 25 freestyle, FAST (:30 rest)
Swim: 3 x
400 pull, steady, moderate (:30 rest)
4 x 100 IM, strong (:15rest after each swim/:30 rest after each set)
Warmdown: 10 minutes drilling
Drill: 8 x 25 fly, fins, at moderate pace
Sprint: 6 x 25 freestyle, FAST (:30 rest)
Swim: 3 x
400 pull, steady, moderate (:30 rest)
4 x 100 IM, strong (:15rest after each swim/:30 rest after each set)
Warmdown: 10 minutes drilling
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