10 minute warm-up
12 x 50: 4 swim, 4 drill (rotation and bilateral breathing), 4 kick
5 x 100 reverse IM
7 rounds: 150 moderate on C+20, 100 up-tempo on Cruise
200 swim down
10 minute warm-up
12 x 50: 4 swim, 4 drill (rotation and bilateral breathing), 4 kick
5 x 100 reverse IM
7 rounds: 150 moderate on C+20, 100 up-tempo on Cruise
200 swim down
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