10 minute warm-up
4 x 75 free, 2- 4 x 75 kick, 4 x 75 breast-back-fly
12 x 50 odds choice up-tempo c+10, evens recovery free
6 x 100 pull ok: 2 on cruise +5, 2 on cruise, 2 on cruise +5
6 x 100 IM on cruise +15 or cruise +20
swim down
10 minute warm-up
4 x 75 free, 2- 4 x 75 kick, 4 x 75 breast-back-fly
12 x 50 odds choice up-tempo c+10, evens recovery free
6 x 100 pull ok: 2 on cruise +5, 2 on cruise, 2 on cruise +5
6 x 100 IM on cruise +15 or cruise +20
swim down