Warmup
1 x 300 choice
6 x 50 back (25 scoop drill/25 regular backstroke)
Drills
8 x 75 free (25 sculling/25 one-arm freestyle with one arm extended in front/25 one-arm freestyle with one arm to the side) @20" rest
+ 1'00" rest
8 x 50 free w/snorkel (perfect technique) @15" rest
+2'00" rest
8 x 75 back (25 sculling/25 one-arm back/25 double arm back) @20" rest
+ 1'00" rest
8 x 50 back (perfect technique) @15" rest
Cooldown
1 x 400 easy (25 sculling/25 swim)
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