Warmup: 4 x [100 freestyle - 50 back - 50 breast]
Kick: 200 freestyle & 200 breast
Drill: 8 x 25 breast
Eyes straight down until hands separate at start of stroke.
Main Set: Swim 3 x
2 x 200 freestyle (:30 rest)
4 x 50 freestyle, faster pace (:15 rest between swims, :30 rest after set)
Warmdown: 10 minutes drilling
Kick: 200 freestyle & 200 breast
Drill: 8 x 25 breast
Eyes straight down until hands separate at start of stroke.
Main Set: Swim 3 x
2 x 200 freestyle (:30 rest)
4 x 50 freestyle, faster pace (:15 rest between swims, :30 rest after set)
Warmdown: 10 minutes drilling
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