10 minute warmup
400 every 4th length non free, 6 x 50 kick, 200 free-fly by 25, 100 reverse IM
4 – 6 x 150 pull
4 x 25 sprint 30 sec rest
200 IM, 150 fly-back-breast , 100 IM, 50 choice
4 x 25 sprint 30 sec rest
swim down
10 minute warmup
400 every 4th length non free, 6 x 50 kick, 200 free-fly by 25, 100 reverse IM
4 – 6 x 150 pull
4 x 25 sprint 30 sec rest
200 IM, 150 fly-back-breast , 100 IM, 50 choice
4 x 25 sprint 30 sec rest
swim down
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