10 Minute warm-up
8 x 75 : 1 – 4 free, 5 – 8 choice: 25 kick, 25 drill, 25 swim
200 IM, 100 free
200 free, 100 IM
200 free, 100 IM
6 x 50 kick
6 rounds: 75 free, 5 sec rest, 25 choice
12 x 25 swim down
10 Minute warm-up
8 x 75 : 1 – 4 free, 5 – 8 choice: 25 kick, 25 drill, 25 swim
200 IM, 100 free
200 free, 100 IM
200 free, 100 IM
6 x 50 kick
6 rounds: 75 free, 5 sec rest, 25 choice
12 x 25 swim down