10 minute warm-up
4 x 75 free, 4x 75 fly-back-breast
6 x 50 kick
2-3 x 200 IM
5 rounds 100 free build, 15 sec rest, 50 hard, 15 sec rest
6 x 50 kick
12 x 25 fast down moderate return
10 minute warm-up
4 x 75 free, 4x 75 fly-back-breast
6 x 50 kick
2-3 x 200 IM
5 rounds 100 free build, 15 sec rest, 50 hard, 15 sec rest
6 x 50 kick
12 x 25 fast down moderate return