10 minute warm-up
8 x 75 odds free, evens IM/non-free
8 – 12 x 100 on cruise, extra 30 sec rest after #4 and 8
6 x 50 kick
2 – 3 x 200 pull
4 more 100 on cruise
swim down
10 minute warm-up
8 x 75 odds free, evens IM/non-free
8 – 12 x 100 on cruise, extra 30 sec rest after #4 and 8
6 x 50 kick
2 – 3 x 200 pull
4 more 100 on cruise
swim down