10 minute warm-up
8 x 75 odds free, evens stroke
4 – 6 x 50 kick
3 x 200 IM
3 x 200 Free ( pull)
3 x 100 IM
3 x 100 free
3 x 50 stroke
swim down
10 minute warm-up
8 x 75 odds free, evens stroke
4 – 6 x 50 kick
3 x 200 IM
3 x 200 Free ( pull)
3 x 100 IM
3 x 100 free
3 x 50 stroke
swim down
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