10 minute warm-up
3 x 200 1. swim, 2. Kick-swim, 3. Drill -swim
2 Rounds:
. 200 Im/stroke
. 100 free
. 2 x 100 IM/stroke
. 100 free
. 4 x 50 IM/stroke
12 x 25 easy/sprint
300 kick
10 minute warm-up
3 x 200 1. swim, 2. Kick-swim, 3. Drill -swim
2 Rounds:
. 200 Im/stroke
. 100 free
. 2 x 100 IM/stroke
. 100 free
. 4 x 50 IM/stroke
12 x 25 easy/sprint
300 kick
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