| 400/300 | swim every 3rd lap is drill | |||||
| 200 | kick | |||||
| 300 | pull | |||||
| 4 x 25 | sprint cycle | 1000/800 | ||||
| 10/8 x 100 | FR | long and strong to set a good pace… | ||||
| 500/300 | FR | for time :) | 2300/1500 | |||
| 4 x 125 | IM | rotate the 50 stroke | ||||
| 50 fly.25 bk.25 br. 25 fr | ||||||
| 25 fl.50 bk.25 br.25 fr | ||||||
| etc | 3000/2000 | |||||
