Warmup: 800 choice
Kick: 4 x 75, descending (:20 rest)
Drill: 6 x 25 fly. Focus: high elbow after catch
odds: single-arm
evens: combo
Sprint: 6 x 25 fly, fins (:30 rest)
Swim: 800-600-400-200 freestyle. Beat the Split (:30 rest)
Warmdown: 10 minutes drilling
Kick: 4 x 75, descending (:20 rest)
Drill: 6 x 25 fly. Focus: high elbow after catch
odds: single-arm
evens: combo
Sprint: 6 x 25 fly, fins (:30 rest)
Swim: 800-600-400-200 freestyle. Beat the Split (:30 rest)
Warmdown: 10 minutes drilling
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