10 minute warm-up
6 x 100: 50 non-free, 50 free
6 – 8 x 150: 2 rounds of cruise+15, ceruise+10, cruise+5, cruise
6 x 50 kick
8 – 10 x 75 pull
10 minute warm-up
6 x 100: 50 non-free, 50 free
6 – 8 x 150: 2 rounds of cruise+15, ceruise+10, cruise+5, cruise
6 x 50 kick
8 – 10 x 75 pull
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