10 minute warm-up
6 x 50 free 2 rounds: 50 kick, 50 drill, 50 build
6 x 50: 2 each non free stroke, 1 kick, 1 build
10 x 75 : odds fly-back-breast, evens free, 10 sec rest after each
4 – 8 x 100 pull, c+5
2 rounds: 2 x 75 , 2 x 50, 2 x 25
#1 build, rest 15, #2 fast, rest 30
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