10 minute warmup
4×200 #1: All free, #2 Non-free every 3rd length, #3 Non-free every other length, #4 IM or non-free
6 rounds: 150 free + 100 IM Take 10-15 seconds rest after each one
6 rounds: 50 free moderate + 25 sprint
10 minute warmup
4×200 #1: All free, #2 Non-free every 3rd length, #3 Non-free every other length, #4 IM or non-free
6 rounds: 150 free + 100 IM Take 10-15 seconds rest after each one
6 rounds: 50 free moderate + 25 sprint
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