10 minute warm-up
6 x 100 : 50 non-free, 50 free
6 x 50 kick
3 – 4 x 200 IM
6 x 50 build non-free, 15 sec rest
4 – 6 x 100, odds IM, evens free, 15 sec rest
optional: 400 pull
300 swim down
10 minute warm-up
6 x 100 : 50 non-free, 50 free
6 x 50 kick
3 – 4 x 200 IM
6 x 50 build non-free, 15 sec rest
4 – 6 x 100, odds IM, evens free, 15 sec rest
optional: 400 pull
300 swim down