10 minute warm-up
4 x 50 free, 8 x 50 alternate long axis &short axis drill
4 x 100 cruise +5 interval, easy 50
3 x 100 cruise interval, easy 50
2 x 100 cruise -5, easy 50
1 x 100 cruise, easy 50
4 x 75 kick
4 x 150 or 200 pull, rest 10 after each
6 x25 swim down
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