10 minute warm-up
6 x 100 , 2 rounds kick, drill, swim
10 x 75 alternate choice, free. 10 sec rest
10 x 100: 5 on +10, 5 on cruise
10 x 50 : 5 pull, 5 swim down
10 minute warm-up
6 x 100 , 2 rounds kick, drill, swim
10 x 75 alternate choice, free. 10 sec rest
10 x 100: 5 on +10, 5 on cruise
10 x 50 : 5 pull, 5 swim down
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