10 minute warm-up
300 every 3rd non-free, 200 kick/swim, 100 build
4 x 100 IM, 300 free/stroke/free, 200 IM, 100 free
6 x 50 kick
2 x 300 pull
Starts & Sprints
10 minute warm-up
300 every 3rd non-free, 200 kick/swim, 100 build
4 x 100 IM, 300 free/stroke/free, 200 IM, 100 free
6 x 50 kick
2 x 300 pull
Starts & Sprints
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