10 minute warm-up
12 x 50 : odds long axis drill, evens short axis drill
4 x 100 c+5, 10 sec rest, 3 x 100 c, 10 sec rest, 2 x 100 c, 10 sec rest, 1 x 100 up-tempo
2 – 3 x 100 IM
2 – 3 x 100 kick
2 – 3 x 200 pull
swim down
10 minute warm-up
12 x 50 : odds long axis drill, evens short axis drill
4 x 100 c+5, 10 sec rest, 3 x 100 c, 10 sec rest, 2 x 100 c, 10 sec rest, 1 x 100 up-tempo
2 – 3 x 100 IM
2 – 3 x 100 kick
2 – 3 x 200 pull
swim down