10 minute warm-up
4 x 200: 1. Free, 2. IM/stroke 3. Kick 4. Free
Pyramid working on pace
50, 100, 150, 200 15 sec rest after each
200, 150 100, 50: 20-30 sec rest after each
stroke pyramid :
25, 50, 75, 100 with 15 sec rest
100, 75, 50, 25 with 20 sec rest after each
4 x 50 : moderate, fast, moderate, easy, 30 sec rest
swim down
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