10 minute warm-up
8 x 75 with some drill. 25 – 50 rhythm on the odds, 25 – 50 catch-up on the evens
300 IM or Free, 200 Free
200 IM or Free, 300 Free
200 IM or Free, 100 Free
100 IM or Free, 200 Free
10x 50 Odds sprint, Evens kick
10 minute warm-up
8 x 75 with some drill. 25 – 50 rhythm on the odds, 25 – 50 catch-up on the evens
300 IM or Free, 200 Free
200 IM or Free, 300 Free
200 IM or Free, 100 Free
100 IM or Free, 200 Free
10x 50 Odds sprint, Evens kick