10 minute warm-up
8 x 75 2 free, 2 stroke, 2 IM, 2 kick
6 rounds 100 free, 50 choice, 1-2 on c+10, 3-4 on c+5, 5-6 on cruise. 10-15 sec between rounds
2- 4 x 75 kick
6 x 50 free on cruise +5
2-4 x 200 pull
10 minute warm-up
8 x 75 2 free, 2 stroke, 2 IM, 2 kick
6 rounds 100 free, 50 choice, 1-2 on c+10, 3-4 on c+5, 5-6 on cruise. 10-15 sec between rounds
2- 4 x 75 kick
6 x 50 free on cruise +5
2-4 x 200 pull