10 minute warm-up
4 x 75 free, 6 x 50: 2 back, 2 breast, 2 fly
3 rounds: 150 fly-back-breast , 100 free, 50 choice
6 x 50 kick
100 free moderate, 100 IM for time, 100 moderate, 50 sprint choice
2 – 4 x 150 pull
6 x 25 swim down
10 minute warm-up
4 x 75 free, 6 x 50: 2 back, 2 breast, 2 fly
3 rounds: 150 fly-back-breast , 100 free, 50 choice
6 x 50 kick
100 free moderate, 100 IM for time, 100 moderate, 50 sprint choice
2 – 4 x 150 pull
6 x 25 swim down