10 Minute Warm-up
3 rounds: 100 swim, 75 drill, 50 kick, 25 build. R1:free, R2: I’m, R3 favourite stroke
200 IM, 300 pull c+15; 200 IM, 200 pull c+15, 200 IM 100 pull c+15
8 x 50 kick
400 pull for time
8 x 50 odds sprint on c+45, evens easy
10 Minute Warm-up
3 rounds: 100 swim, 75 drill, 50 kick, 25 build. R1:free, R2: I’m, R3 favourite stroke
200 IM, 300 pull c+15; 200 IM, 200 pull c+15, 200 IM 100 pull c+15
8 x 50 kick
400 pull for time
8 x 50 odds sprint on c+45, evens easy