10 minute warm-up
8 x 50 odds long axis drill, evens short axis drill
4 – 6 x 50 kick
3 – 4 x 200 on cruise +15
3 -4 x 150 on cruise + 10
3 – 4 x 100 on cruise + 5
3 – 4 x 50 fast. 30 seconds rest after each
300 swim down
10 minute warm-up
8 x 50 odds long axis drill, evens short axis drill
4 – 6 x 50 kick
3 – 4 x 200 on cruise +15
3 -4 x 150 on cruise + 10
3 – 4 x 100 on cruise + 5
3 – 4 x 50 fast. 30 seconds rest after each
300 swim down
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