10 minute warm-up
12 x 50 : 4 build, 4 non-free, 4 drill
4 rounds: 200 free, 100 choice. 200s are cruise+5, cruise +5, cruise, cruise. 10 sec rest after the 100s
4 x 200 pull on cruise +5
5 x 50 kick
swim down
10 minute warm-up
12 x 50 : 4 build, 4 non-free, 4 drill
4 rounds: 200 free, 100 choice. 200s are cruise+5, cruise +5, cruise, cruise. 10 sec rest after the 100s
4 x 200 pull on cruise +5
5 x 50 kick
swim down