10 minute warm-up
4 x 75 reverse IM order, 4 x 50 free-steoke by 25, 4 x 25 build choice
10 x 75 odds: fly-back-breast, evens choice
4 x 75 kick
100 easy
3 x 100 IM hard + 1 minute rest
2 – 4 x 200 pull
25s swim down
10 minute warm-up
4 x 75 reverse IM order, 4 x 50 free-steoke by 25, 4 x 25 build choice
10 x 75 odds: fly-back-breast, evens choice
4 x 75 kick
100 easy
3 x 100 IM hard + 1 minute rest
2 – 4 x 200 pull
25s swim down