10 minute warm-up
6 x 50 odds free, evens stroke
6 x 50 kick
4 x 75 odds free-breast-back, evens fly-back-breast
3 -5 rounds: Pull: 150 free cruise +10, 50 non-free rest 10
2 rounds 200 IM, 100 free
12 x 25 fast down, easy return
10 minute warm-up
6 x 50 odds free, evens stroke
6 x 50 kick
4 x 75 odds free-breast-back, evens fly-back-breast
3 -5 rounds: Pull: 150 free cruise +10, 50 non-free rest 10
2 rounds 200 IM, 100 free
12 x 25 fast down, easy return