Notes
Warm-up:
200 swim
200 kick
100 pull
12 x 25 IM drill on :10 rest
FLY: One arm
Back: Double Arm
Breast: Victor Davis Drill – 3 high, 3 long
Free: Head-up / Underwater Recovery
100 easy
6 x 100 – alternating FR on 2:05 / IM on 2:30
100 easy
8 x 25 – 1 easy / 1 fast (any stroke but FR)