Warmup: 400 fs + 400 no fs, change stroke each length
Drill: 6 x 25 weakest stroke (:15r)
Sprint: 2 x [6 x 25 fast (:30r)] (2:00r between rds
Loosen: 100
Pull/Swim:
50-100-150-200-250-300 fs pull, steady (:15r)
300-250-200-150-100-50 fs swim, progressive pace (:30r)
Warmdown: 5-10 minutes
Drill: 6 x 25 weakest stroke (:15r)
Sprint: 2 x [6 x 25 fast (:30r)] (2:00r between rds
Loosen: 100
Pull/Swim:
50-100-150-200-250-300 fs pull, steady (:15r)
300-250-200-150-100-50 fs swim, progressive pace (:30r)
Warmdown: 5-10 minutes
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