10 minute warm-up
4 x 200: #1 swim, #2 drill, #3 kick, #4 swim
2 rounds: 300 +15, 100 cruise; 200 +10sec, 100 cruise; 100+ 5sec, 100 cruise.1 minute rest
8 x 50 odds stroke or up-tempo free, evens moderate free
10 minute warm-up
4 x 200: #1 swim, #2 drill, #3 kick, #4 swim
2 rounds: 300 +15, 100 cruise; 200 +10sec, 100 cruise; 100+ 5sec, 100 cruise.1 minute rest
8 x 50 odds stroke or up-tempo free, evens moderate free
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