AM 5000 yards
Long warmup, drills, stroke work
Mainset 5 x 50 fast on 1:30 sendoff
Followed by 1500 paddles and pull buoy steady effort
PM 3000 yard technique focused swim
6 x 250 as 50 swim/50 streamline kick/50 swim/50 1 arm drill/50 swim
Plus
10 x 150 as 59 swim/50 1arm drill/50 swim
Long warmup, drills, stroke work
Mainset 5 x 50 fast on 1:30 sendoff
Followed by 1500 paddles and pull buoy steady effort
PM 3000 yard technique focused swim
6 x 250 as 50 swim/50 streamline kick/50 swim/50 1 arm drill/50 swim
Plus
10 x 150 as 59 swim/50 1arm drill/50 swim