10 minute warm-up
12 x 50 0dds long axis, evens short axis drill
4 x 100 on cruise, rest :30, 3 x 100 on cruise+5, rest :30,
2 x 100 on cruise, rest :30, x 100
6 x 50 kick
2 x 100 reverse IM
2 – 4 x 200 pull
12 x 25 fast/easy
10 minute warm-up
12 x 50 0dds long axis, evens short axis drill
4 x 100 on cruise, rest :30, 3 x 100 on cruise+5, rest :30,
2 x 100 on cruise, rest :30, x 100
6 x 50 kick
2 x 100 reverse IM
2 – 4 x 200 pull
12 x 25 fast/easy