10 minute warm-up
12 x 50 : 4 build, 4 alternate side breathing pattern, 4 stroke
300 c+20, 250 c+15, 200 c+10, 150 c+5, 100 cruise
6 x 50 kick
pull: 250, 200, 150, 100, 50 10 sec rest after each
12 x 25 fast down easy return
10 minute warm-up
12 x 50 : 4 build, 4 alternate side breathing pattern, 4 stroke
300 c+20, 250 c+15, 200 c+10, 150 c+5, 100 cruise
6 x 50 kick
pull: 250, 200, 150, 100, 50 10 sec rest after each
12 x 25 fast down easy return