10 minute warmup
6 x 100: left arm, right arm, bilateral breathing, build
8 x 100: 2 on cruise +10, 2 on +5, 2 on cruise, 2 on +5
6 x 50 kick
3 x 200 pull
8 x 50 : 2 on +10, 2 on +5, 2 on cruise, 2 on +5
12 x 25 swim down
10 minute warmup
6 x 100: left arm, right arm, bilateral breathing, build
8 x 100: 2 on cruise +10, 2 on +5, 2 on cruise, 2 on +5
6 x 50 kick
3 x 200 pull
8 x 50 : 2 on +10, 2 on +5, 2 on cruise, 2 on +5
12 x 25 swim down
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