300 every 3rd non-free
300 every 3rd kick
4 x 100 IM, 3×100 free, 2 x 100 IM, 1 x 100 stroke
6 x 50 kick
2 rounds: 300 pull, otptional: 5 press-outs+50 recovery
5 x 50 odds free, evens sprint NonFree
300 every 3rd non-free
300 every 3rd kick
4 x 100 IM, 3×100 free, 2 x 100 IM, 1 x 100 stroke
6 x 50 kick
2 rounds: 300 pull, otptional: 5 press-outs+50 recovery
5 x 50 odds free, evens sprint NonFree