10 minute warm-up
8 x 75 : 3 free, 1 stroke, then 2 free, 2 stroke
3 x 150 c+15, 4 x 125, c+5, 5 x 100 c or c+5
300 kick
6 x 75 on cruise
swim down
10 minute warm-up
8 x 75 : 3 free, 1 stroke, then 2 free, 2 stroke
3 x 150 c+15, 4 x 125, c+5, 5 x 100 c or c+5
300 kick
6 x 75 on cruise
swim down
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