10 minute warm-up
12 x 50 : 4 free, 4 reverse IM order, 4 choice
300 IM, 200free, 100 choice
300 free, 200 IM, 100 choice
5 – 7 x 50 kick
6 x 50 : alternate non-free & free, 45 sec rest after each
400 pull
swim down
10 minute warm-up
12 x 50 : 4 free, 4 reverse IM order, 4 choice
300 IM, 200free, 100 choice
300 free, 200 IM, 100 choice
5 – 7 x 50 kick
6 x 50 : alternate non-free & free, 45 sec rest after each
400 pull
swim down