Warm up -
4 x 100m freestyle (kick every 4th 25m)
Build up (repeat 8 times)
1 x 25m long dog (the underwater phase of the stroke only)
1 x 25m single arm (other arm by side, 6 left, 6 right, 6 both)
Core -
1 x 1500m @ 26:32 nice and easy concentrating on stroke with a couple of efforts
Warm down -
1 x 100m push & glide
1 x 100m freestyle easy
Still concentrating on hip rotation.
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