10 minute warm-up
100 free, 150 fly-back-breast , 100 free, 50 stroke
200 IM, 100 free: 100 stroke, 200 free, 2 x 100 IM, 100 free
4 x 75 kick
2 – 3 rounds 200 pull free, 50 pull non-free
6 x 50 odds fast evens easy
10 minute warm-up
100 free, 150 fly-back-breast , 100 free, 50 stroke
200 IM, 100 free: 100 stroke, 200 free, 2 x 100 IM, 100 free
4 x 75 kick
2 – 3 rounds 200 pull free, 50 pull non-free
6 x 50 odds fast evens easy