10 minute warmup
300 every 3rd length NonFree, 200 alternate side breathing, 4 x 50 build
3 – 4 rounds: 200 + 2 x 50
rounds 1 & 3: 200s are IM, 50s are free, rounds 2 and 4: 200s are free, 50s are stroke
6 x 50 kick
3 x 100 or 200 pull
10 minute warmup
300 every 3rd length NonFree, 200 alternate side breathing, 4 x 50 build
3 – 4 rounds: 200 + 2 x 50
rounds 1 & 3: 200s are IM, 50s are free, rounds 2 and 4: 200s are free, 50s are stroke
6 x 50 kick
3 x 100 or 200 pull
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