10 minute warm-up
300 Every 3rd length nonfree
3×100 swim/kick/drill/swim: 1. Breast 2. Back 3. Fly
Main set is a ladder alternating free and IM/stroke:
100/100, 200/200, 300/300, 200/200, 100/100. Total 1800. 10 to 15 sec rest after each
10 minute warm-up
300 Every 3rd length nonfree
3×100 swim/kick/drill/swim: 1. Breast 2. Back 3. Fly
Main set is a ladder alternating free and IM/stroke:
100/100, 200/200, 300/300, 200/200, 100/100. Total 1800. 10 to 15 sec rest after each
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