10 minute warm-up
3 x 100 Free: swim. Drill, breathing pattern
3 x 100: IM, Reverse IM, stroke
4 x 150: cruise+10, c+5, c, c, 30 sec rest
4 x 100: c+10, c+5, c,c rest 30
4 x50: c+10, c+5, c,c
6 x 50 kick
4-8 x 100 pull alternate c+5, cruise
swim down
Leave a Reply