10 Minute warmup
200 free drill, 300 every 3rd non-free, 100 build
6 x 150 odds 100 IM +50 free, evens: 100 free + 50 non-free
6 x 50 odds fast non-free+ rest 30 sec, evens easy free
4 x 75 kick
6 x 100 pull
swim down
10 Minute warmup
200 free drill, 300 every 3rd non-free, 100 build
6 x 150 odds 100 IM +50 free, evens: 100 free + 50 non-free
6 x 50 odds fast non-free+ rest 30 sec, evens easy free
4 x 75 kick
6 x 100 pull
swim down