10 minute warm-up
12 x 50 odds free, evens breast/back/fly
4 x 100 free on cruise+5, 3×100 IM on cruise +20, 2 x 100 free on cruise, 30 sec rest, 1 x 100 IM fast
4-6x 50 kick
2-4 x150 pull on cruise +5-10
12 x 25 odds fast, evens easy
10 minute warm-up
12 x 50 odds free, evens breast/back/fly
4 x 100 free on cruise+5, 3×100 IM on cruise +20, 2 x 100 free on cruise, 30 sec rest, 1 x 100 IM fast
4-6x 50 kick
2-4 x150 pull on cruise +5-10
12 x 25 odds fast, evens easy