10 minute warm-up
4 x 150: 100 Free, 50 stroke
8 x 50 kick
50 easy
4 x 200 Pull: c + 10
8 x 100 IM, descend 1-4, 5-8
300 swim down
10 minute warm-up
4 x 150: 100 Free, 50 stroke
8 x 50 kick
50 easy
4 x 200 Pull: c + 10
8 x 100 IM, descend 1-4, 5-8
300 swim down
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