10 minute warm-up
8 x 75 odds free evens non-free
100 c+10, 200 c+5, 3x 100 cruise, 200 c+5, 100 c +10
6 x 50 kick
Pull: 100, 200, 300, 200, 100 5 sec rest per 100
Swim Down
10 minute warm-up
8 x 75 odds free evens non-free
100 c+10, 200 c+5, 3x 100 cruise, 200 c+5, 100 c +10
6 x 50 kick
Pull: 100, 200, 300, 200, 100 5 sec rest per 100
Swim Down