10 minute warmup
6 x 100: odds free, evens IM
6 rounds: 100 on cruise +10, 50 sprint, 10 sec rest
4 – 6 x 50 kick
4 x 200 pull, c+15, c+10, c+5, cruise
4 x 50 sprint NonFree, 30 sec rest
300 swim down
10 minute warmup
6 x 100: odds free, evens IM
6 rounds: 100 on cruise +10, 50 sprint, 10 sec rest
4 – 6 x 50 kick
4 x 200 pull, c+15, c+10, c+5, cruise
4 x 50 sprint NonFree, 30 sec rest
300 swim down