10 minute warm-up
8 x 75 4 rhythm, catch-up, build; 4 rotating IM
4 x 50 kick choice
6 x 150 cruise + 10
5 x 125 cruise +10
easy 25
4 x 100 c+5
3 x 75 c+5
easy 25
2 x 50 cruise
1 x 25 cruise
easy 25
10 minute warm-up
8 x 75 4 rhythm, catch-up, build; 4 rotating IM
4 x 50 kick choice
6 x 150 cruise + 10
5 x 125 cruise +10
easy 25
4 x 100 c+5
3 x 75 c+5
easy 25
2 x 50 cruise
1 x 25 cruise
easy 25