10 minute warm-up
3 x 200: 1. Reverse IM, 2. Stroke/free by 25, 3. IM
5 x 100, 5 x 75, 5 x 50, 5 x 25: cruise + 10, c+5 c+5, cruise, cruise. 30 sec after each group of 5
6 x 50 kick
2 – 4 x 150 pull
10 minute warm-up
3 x 200: 1. Reverse IM, 2. Stroke/free by 25, 3. IM
5 x 100, 5 x 75, 5 x 50, 5 x 25: cruise + 10, c+5 c+5, cruise, cruise. 30 sec after each group of 5
6 x 50 kick
2 – 4 x 150 pull