Warm-up:
2×150 (50 Kick, 50 Drill, 50 Swim)
4×50 +5
2×100 +10
200 Pull
4 rounds – one per stroke
50 Kick
4×25 perfect stroke
2×50 FAST +30
100 EZ
8×25 Flag to Flag sprint. Water start from the flags
Warm-up:
2×150 (50 Kick, 50 Drill, 50 Swim)
4×50 +5
2×100 +10
200 Pull
4 rounds – one per stroke
50 Kick
4×25 perfect stroke
2×50 FAST +30
100 EZ
8×25 Flag to Flag sprint. Water start from the flags