10 minute warm-up
5 x 100 odds free, evens IM/stroke
5 – 7 x 150 c+10, c+5, cruise, cruise, c+5, c+10, cruise
6 x 50 sprint: 30 sec rest after each
2 – 4 x 200 pull
kick down
10 minute warm-up
5 x 100 odds free, evens IM/stroke
5 – 7 x 150 c+10, c+5, cruise, cruise, c+5, c+10, cruise
6 x 50 sprint: 30 sec rest after each
2 – 4 x 200 pull
kick down