400 loosen
12x 50 with fins 1:00
1-
Butterfly kick on back
2-
Freestyle kick on right side
3-
Freestyle kick on left side
4-
Swim to build
3 times through:
1x 100 50drill/50 swim :10
1x 100 free swim cruise :30
1x 100 50 sighting drills/50 swim :10
1x 100 free swim
cruise :30
1x 100 50 backstroke/50 free swim :10
1x 100 free swim cruise :30
1x 100 descend by 25 :30
200 free all out 5:00
300 cool down
4000m
