10 minute warm-up
12 x 50: 4 free, 4 IM, 4 short/long axis drill
3 rounds of 3x 100 IM-ish
. 1 – 3: fly fly back breast
. 4 – 6 fly back back breast
. 7 – 9 fly back breast breast
3 x 100 kick
9 x 75 : 1-3: fly free free, 4 – 6: back free free, 7 – 9: breast free free
25 easy
300 swim down
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