10 minute warm-up
8 x 50: 2 Swim, 4 drill, 2 swim
2 Rounds 4-3-2-1
1: 400 IM, 300 kick, 200 Free, 100 stroke
2: 400 Free, 300 IM, 200 kick, 100 Free
300 swim down
10 minute warm-up
8 x 50: 2 Swim, 4 drill, 2 swim
2 Rounds 4-3-2-1
1: 400 IM, 300 kick, 200 Free, 100 stroke
2: 400 Free, 300 IM, 200 kick, 100 Free
300 swim down
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