10 minute warm-up
200 free, 200 Rev IM , 4 x 50 odds free/evens stroke
8 x 100 odds IM +20, evens free +10
Sprints: 1 x 25 fly +30, 1 x 50 back +30, 1 x 75 +30 fly-back-breast, 1 x 100 I’m +1:00, 1 x 100 free +1:00, 1 x 75 fly-back-breast+:30, 1 x 50 breast+:30, 1 x 25 fly,
easy 50
6 x 50 kick
2-3 x 150 pull
swim down
Leave a Reply