10 minute warm up
12 x 50 : 4 Free drill (rhythm, catch-up), 4 rev IM, 4 build
4 – 6 x 50 kick
4 – 6 x 150 done a 2 groups of 3 : C+10, C+5, C
8 – 10 x 100 on cruise, but #6 & 9 cruise+30
300 swim down
10 minute warm up
12 x 50 : 4 Free drill (rhythm, catch-up), 4 rev IM, 4 build
4 – 6 x 50 kick
4 – 6 x 150 done a 2 groups of 3 : C+10, C+5, C
8 – 10 x 100 on cruise, but #6 & 9 cruise+30
300 swim down
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