Warm up: 300 swim (B) 400 (S) 600 (G)
Main:
Set #1
2 x 75 back drill “Single/Single/Double arm by 25”
4 x 100 (50 back/50 free) descend 1-4
Set #2 with fins
2 x 75 free drill “Single/Single/Double arm by 25”
4 x 100 (50 free/50 flutter kick) descend 1-4
Set #3
*3 x (3 x 100 alternate 100 back/100 breast/100 free) *1st round “fast back”, 2nd round “fast breast”, 3rd round “fast free”