10 minute warm-up
12 x 50: 4 free, 4 kick, 4 choice
6 x 150 on cruise +10
6 x 75 fly-back-breast
6 x 100 : 2 on c+ 5, 2 on cruise, 2 on c+10
6 x 50 odds fast, evens easy
10 minute warm-up
12 x 50: 4 free, 4 kick, 4 choice
6 x 150 on cruise +10
6 x 75 fly-back-breast
6 x 100 : 2 on c+ 5, 2 on cruise, 2 on c+10
6 x 50 odds fast, evens easy