10 minute warm-up
4 x 75 odds free evens fly-back-breast
6 x 50 odds free, evens non-free
8 – 10 x 100: 4 on cruise +5, 3 on cruise, 2 on cruise+5, 1 on cruise
2 – 4 x 200 pull on cruise +10
6 x 50 kick
12 x 25 odds fast, evens easy
10 minute warm-up
4 x 75 odds free evens fly-back-breast
6 x 50 odds free, evens non-free
8 – 10 x 100: 4 on cruise +5, 3 on cruise, 2 on cruise+5, 1 on cruise
2 – 4 x 200 pull on cruise +10
6 x 50 kick
12 x 25 odds fast, evens easy