10 minute warm-up
2 x 100 kick, 2 x 100 free, 2 x 100 reverse IM
500-400-300-200-100 pull, 20 sec rest after each
300 up-tempo
200 moderate
100 easy
10 minute warm-up
2 x 100 kick, 2 x 100 free, 2 x 100 reverse IM
500-400-300-200-100 pull, 20 sec rest after each
300 up-tempo
200 moderate
100 easy