Notes
100m warm-up
4x50 technics (head position)
4x50 technics (25m water polo crawl, 25m easy)
100 easy
400m easy
4x100 (in 1'55, start every 2')
400m (breathing every 5th stroke)
4x100 (in 1'50, start every 2')
400m (breathing every 3th stroke)
4x50 (25 max, 25 easy)
100 cool down