10 minute warm-up
300 every 4th nonfree;
250 alternate swim and kick by 50
200 moderate 25, build 25
6×250 Descend 1-3 and 4-6
6×100 Descend 1-3 and 4-6
300 swim down
10 minute warm-up
300 every 4th nonfree;
250 alternate swim and kick by 50
200 moderate 25, build 25
6×250 Descend 1-3 and 4-6
6×100 Descend 1-3 and 4-6
300 swim down
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