10 minute warmup
300 every 3rd length non free, 200 IM, 100 build
6 x 150: c+10, c+5, cruise, cruise, c+5, c+10
300 kick
6 x 100 c+10, c+5, cruise, cruise, c+5, c+10 Pull
6 x 50 3 on cruise +5, 3 easy
swim down
10 minute warmup
300 every 3rd length non free, 200 IM, 100 build
6 x 150: c+10, c+5, cruise, cruise, c+5, c+10
300 kick
6 x 100 c+10, c+5, cruise, cruise, c+5, c+10 Pull
6 x 50 3 on cruise +5, 3 easy
swim down