10 minute warm-up
12 x 50 as 4 rounds: kick, drill swim. Mix strokes
3 rounds: 200 IM, 2 x 50 kick, 100 free, 2 x 50 non-free
pull: 300, 200, 100
12 x 25 swim down
10 minute warm-up
12 x 50 as 4 rounds: kick, drill swim. Mix strokes
3 rounds: 200 IM, 2 x 50 kick, 100 free, 2 x 50 non-free
pull: 300, 200, 100
12 x 25 swim down