10 minute warm-up
12 x 50 : 3 free breathing left, right, bilateral; 3 breast back dry; 3 free drill catch-up, rhythm; 3 fly-bl, bk-br, br-fr
2 rounds:
. 3 x 100 free c+10, c+5, cruise
. 4 x 75 fly-back-breast
6 x 50 kick
Choice:
. 2 – 4 x 200 pull or
. 4x 75, 4×50, 4x 25 sprint