10 minute warm-up
12 x 50 : 8 alternate long/short axis drill, 4 build free
5 x 50 kick
Following set: 2 on +15, 2 on +10, 2 on +5
6 x 150
6 x 100
6 x 75
6 x 50
swim down: 6 x 25
10 minute warm-up
12 x 50 : 8 alternate long/short axis drill, 4 build free
5 x 50 kick
Following set: 2 on +15, 2 on +10, 2 on +5
6 x 150
6 x 100
6 x 75
6 x 50
swim down: 6 x 25