10 minute warm-up
5 x 50 kick, 5 x 50 stroke/free by 25, 5 x 50 build
400 IM, 300 IM, 200 IM, 100 IM: 10 sec rest before the last 25 of each stroke, then sprint it.
6 x 100 pull, sprint the last 25 of each
8 x 50 Alternate stroke, free
swim down
10 minute warm-up
5 x 50 kick, 5 x 50 stroke/free by 25, 5 x 50 build
400 IM, 300 IM, 200 IM, 100 IM: 10 sec rest before the last 25 of each stroke, then sprint it.
6 x 100 pull, sprint the last 25 of each
8 x 50 Alternate stroke, free
swim down
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