10 minute warm-up
4 x 75 free; left arm, right arm, alternate side breathing
4 x 75 stroke drill
3 rounds: 200 IM, rest 15, 100 free, rest 15
4 – 6 x 50 kick
2-3 x 200 pull
12 x 25 fast down easy return
10 minute warm-up
4 x 75 free; left arm, right arm, alternate side breathing
4 x 75 stroke drill
3 rounds: 200 IM, rest 15, 100 free, rest 15
4 – 6 x 50 kick
2-3 x 200 pull
12 x 25 fast down easy return