10 minute warm-up
12 x 50. 3 rounds swim, kick, drill, swim
2 Rounds: 200 Moderate, 150 up-tempo, 20 sec rest; 200 moderate, 100 up-tempo, 20 sec rest; 200 moderate, 50 up-tempo, 20 seconds rest
300 swim down
10 minute warm-up
12 x 50. 3 rounds swim, kick, drill, swim
2 Rounds: 200 Moderate, 150 up-tempo, 20 sec rest; 200 moderate, 100 up-tempo, 20 sec rest; 200 moderate, 50 up-tempo, 20 seconds rest
300 swim down
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