10 minute warm-up
6 x 100 1:free, 2:free/fly, 3:free, 4:free/back, 5:free, 6:free/breast
Alternating moderate (m) and up-tempo (u):
. 200 m, 200 u, 200m, 150 u, 200 m, 100 u, 200m, 50 u
. 100 m, 100 u, 100m, 75u, 100m, 50 u, 100m, 25u
300 swim down
10 minute warm-up
6 x 100 1:free, 2:free/fly, 3:free, 4:free/back, 5:free, 6:free/breast
Alternating moderate (m) and up-tempo (u):
. 200 m, 200 u, 200m, 150 u, 200 m, 100 u, 200m, 50 u
. 100 m, 100 u, 100m, 75u, 100m, 50 u, 100m, 25u
300 swim down