10 minute warm-up
6 x 100:;1-3 variety stroke, 4 -6: build
4 -6 x 50 kick
3 -5 x 200 on cruise +10
3 – 5 x 100 on cruise +5
4 – 6 x 75 on cruise
200 swim down
10 minute warm-up
6 x 100:;1-3 variety stroke, 4 -6: build
4 -6 x 50 kick
3 -5 x 200 on cruise +10
3 – 5 x 100 on cruise +5
4 – 6 x 75 on cruise
200 swim down
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