10 minute warm-up
8 x 75 odds free, evens stroke
4 x 100 , 3 x 100, 2 x 100, 1 x 100 on cruise 1 minute between each group
4 – 6 x 50 kick
6 x 50 , 4 x 50, 2 x 50 on cruise +5, 30 sec rest between groups
3 x 100 IM
swim down
10 minute warm-up
8 x 75 odds free, evens stroke
4 x 100 , 3 x 100, 2 x 100, 1 x 100 on cruise 1 minute between each group
4 – 6 x 50 kick
6 x 50 , 4 x 50, 2 x 50 on cruise +5, 30 sec rest between groups
3 x 100 IM
swim down