10 minute warm-up
8 x 75 odds free, evens fly-back-breast
3 x 200 IM lat one faster
12 x 50 : 4 fly, 4 back, 4 breast
6 x 100 3 kick, 3 pull
12 x 25: fast down, easy return
10 minute warm-up
8 x 75 odds free, evens fly-back-breast
3 x 200 IM lat one faster
12 x 50 : 4 fly, 4 back, 4 breast
6 x 100 3 kick, 3 pull
12 x 25: fast down, easy return