10 minute warm-up
10 x 75 odds free, evens IM or stroke
10 – 12 x 100 Pull, +10, +5, cruise
4 – 6 x 50 kick
10 – 12 x 50 +10, +5, cruise
300 swim down
10 minute warm-up
10 x 75 odds free, evens IM or stroke
10 – 12 x 100 Pull, +10, +5, cruise
4 – 6 x 50 kick
10 – 12 x 50 +10, +5, cruise
300 swim down