10 minute warm-up
300 (4 x 75 build), 2 x 50 kick
200 IM or non-free , 2 x 50 kick
100 build, 2 x 50 kick
100 IM, 100 free; 200 IM, 100 free; 3×100 IM, 100 free
2 – 3 x 300 pull c+20, cruise, c+10
50s swim down
10 minute warm-up
300 (4 x 75 build), 2 x 50 kick
200 IM or non-free , 2 x 50 kick
100 build, 2 x 50 kick
100 IM, 100 free; 200 IM, 100 free; 3×100 IM, 100 free
2 – 3 x 300 pull c+20, cruise, c+10
50s swim down