10 minute warm-up
6 x 100 odds free, evens IM
4 – 6 x 50 kick
2 rounds (if time permits) 30 sec rest after each interval
- 200 build
- 100 sprint
- 150 build
- 75 sprint + 25 easy
- 100 build
- 50 sprint + 50 easy
4 x 50 sprint, 30 sec rest
300 swim down
10 minute warm-up
6 x 100 odds free, evens IM
4 – 6 x 50 kick
2 rounds (if time permits) 30 sec rest after each interval
4 x 50 sprint, 30 sec rest
300 swim down