10 minute warm-up
6 x 100 odds free, evens stroke or IM
4 x 100 cruise +10, 3 x 100 cruise+5, 2 x 100 on cruise, 1 x 100 fast: 20 sec rest after each group
6 x 50 kick
50 easy free
2 – 4 x 200 pull, 10 sec rest
swim down
10 minute warm-up
6 x 100 odds free, evens stroke or IM
4 x 100 cruise +10, 3 x 100 cruise+5, 2 x 100 on cruise, 1 x 100 fast: 20 sec rest after each group
6 x 50 kick
50 easy free
2 – 4 x 200 pull, 10 sec rest
swim down