10 minute warm-up
6 x 150: 1. Free, 2. Fly-back-breast 3. Kick 4. Fly-back-breast 5 pull 6. Build
6 x 100 : 2 on cruise +10, 2 on cruise +5, 2 on cruise
6 x 50 kick
6 x 150 pull rest 5-10 sec on each
12 x 25 fast/easy
10 minute warm-up
6 x 150: 1. Free, 2. Fly-back-breast 3. Kick 4. Fly-back-breast 5 pull 6. Build
6 x 100 : 2 on cruise +10, 2 on cruise +5, 2 on cruise
6 x 50 kick
6 x 150 pull rest 5-10 sec on each
12 x 25 fast/easy