10 minute warm-up
6 x 50 fly and breast.
. Kick 25 fly, 25 breast
. Drill. 1 stroke fly, 1 stroke breast. Finish forward .
. Swim 25 fly, 25 breast
6 x 50 Back/ Free
. Kick: 25 back, 25 free .
. Drill: 4 strokes back 4 strokes free. Rotation
. Swim 25 back. 25 free
6 Rounds: 150 free, 100 IM
6 x 75 Pull
Swim down
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