10 minute warm-up
Build to a 200 reverse IM, and then tear down by 25: 25 free, 50 fr, 50 fr 25 br, 50 fr 50 br, 50 fr 50 br 25 BK, … To a 200 Reverse IM, then drop 25 free, … Back down to a 25 fly
3 x 50 sprint kick with 20 seconds rest after each
400, 200, 100 pull
2 – 6 x 75 : odds IM, evens free
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