10 minute warm-up
4 -6 x 50 kick
10 x 50 1-5 free, 6-10 choice, swim-drill-sprint-drill-swim
100-300 IM, 200 free, 100 stroke
2 x 300 pull
100-300 free, 200 IM, 100 choice
4 x 50 kick
10 minute warm-up
4 -6 x 50 kick
10 x 50 1-5 free, 6-10 choice, swim-drill-sprint-drill-swim
100-300 IM, 200 free, 100 stroke
2 x 300 pull
100-300 free, 200 IM, 100 choice
4 x 50 kick