10 minute warm-up
3 rounds: 2 x 50 kick, 2 x 50 drill, 2 x 50 stroke/swim
4 rounds: 150 on cuise, 100 on cruise+5, 50 on cruise+10
5 rounds: 75 on cruise, 50 on cruise +5, 25 on cruise+10
300 swim down
10 minute warm-up
3 rounds: 2 x 50 kick, 2 x 50 drill, 2 x 50 stroke/swim
4 rounds: 150 on cuise, 100 on cruise+5, 50 on cruise+10
5 rounds: 75 on cruise, 50 on cruise +5, 25 on cruise+10
300 swim down