Warmup: 600 mix it up
Kick: 6 x 50 breast, steady (:15r)
Swim: 4 x 25 breast, strong (:20r)
Swim: 4 x 100 freestyle, moderate, long & smooth strokes (:15r)
Swim: 3 x [300 freestyle, strong, best average, + 100 active rest] (on 8:00 sendoff)
Warmdown: 10 minutes drilling
Kick: 6 x 50 breast, steady (:15r)
Swim: 4 x 25 breast, strong (:20r)
Swim: 4 x 100 freestyle, moderate, long & smooth strokes (:15r)
Swim: 3 x [300 freestyle, strong, best average, + 100 active rest] (on 8:00 sendoff)
Warmdown: 10 minutes drilling
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