10 minute warm-up
3 x 100. Middle 50 is the focus: 1. Extra stretch 2. Kick 3. Build
10x 50 alternate nom-free and free
10x 150 odds are fly/back/breast, evens free
6x 50 kick
100 – 300 Swim down
10 minute warm-up
3 x 100. Middle 50 is the focus: 1. Extra stretch 2. Kick 3. Build
10x 50 alternate nom-free and free
10x 150 odds are fly/back/breast, evens free
6x 50 kick
100 – 300 Swim down
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