WU: 800 choice + 8 x 50 better effort(:15r)
Kick: 400, mix it up
Sprint: 4 x 25 not fs FAST (:30r)
Swim: 3 x [3 x 200, 2 fs + 1 IM] (:20r all the way)
WD: 10 min
Kick: 400, mix it up
Sprint: 4 x 25 not fs FAST (:30r)
Swim: 3 x [3 x 200, 2 fs + 1 IM] (:20r all the way)
WD: 10 min
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