10 minute warm-up
8 x 50 odds moderate, evens build
6 x 50 kick
6 x 200: 150 moderate, rest 5, 50 up-tempo
6 x 150: 100 moderate, rest 5, 50 up-tempo
300 swim down
10 minute warm-up
8 x 50 odds moderate, evens build
6 x 50 kick
6 x 200: 150 moderate, rest 5, 50 up-tempo
6 x 150: 100 moderate, rest 5, 50 up-tempo
300 swim down