10 minute warm-up
12 x 50: 4 free, 4 stroke Down free back, 4 Pull
6 x 50 kick
8 x 125: Odds IM double up on your choice of stroke; evens free
8 x 75 odds stroke, evens fly-back-breast
8 x 25 Fast/ easy
swim down
10 minute warm-up
12 x 50: 4 free, 4 stroke Down free back, 4 Pull
6 x 50 kick
8 x 125: Odds IM double up on your choice of stroke; evens free
8 x 75 odds stroke, evens fly-back-breast
8 x 25 Fast/ easy
swim down
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