Speed work mixed in with some aerobic swimming.
warm up - 800
400 B/F
4x100 K/S
transition - 250
10x25, 2 fist, 2 1/2 fist, 2 roll drill, 2 build, 2 easy
main - 1200
12x100, 3rd 25 fast
4x(1 - free, 2 - back, 3 - kick)
warm down - 350
2600 SCM
dryland:
cat/camel
all 4's WBing
supine shld ER/abd stretch with breathing
sidelying shld IR stretch
standing pec minor stretch
standing shld ER stretch
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