10 minute warm-up
odds free, evens IM or stroke, 10 sec rest: 4 x 100 , 4×75, 4×50, 4×25
6 x 50 kick
2nd faster than first, 20-30 sec rest after each: 2 x 200 IM, 2 x 150 free, 2 x 100 IM, 2x 50 stroke
4-8 x 50 pull on cruise +5
swim down
10 minute warm-up
odds free, evens IM or stroke, 10 sec rest: 4 x 100 , 4×75, 4×50, 4×25
6 x 50 kick
2nd faster than first, 20-30 sec rest after each: 2 x 200 IM, 2 x 150 free, 2 x 100 IM, 2x 50 stroke
4-8 x 50 pull on cruise +5
swim down
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