10 minute warm-up
4 rounds: 75 free, 25 non free , 50 kick
4 -6 x 150 pull cruise +15
4 x 50 kick
15 sec rest after each interval: 200 IM, 100 free, 200 free, 100 IM, 200IM, 100 free
8 – 12 x25 fast/ easy
10 minute warm-up
4 rounds: 75 free, 25 non free , 50 kick
4 -6 x 150 pull cruise +15
4 x 50 kick
15 sec rest after each interval: 200 IM, 100 free, 200 free, 100 IM, 200IM, 100 free
8 – 12 x25 fast/ easy