200 swim
4x100 50 drill/50 swim 2:00
4x50 25 scull/25 swim 1:20
2x200 pull 3/5/easy/7 :30 rest
1x100 kick easy
2x50 kick fast
1x50 easy kick
2x25 fast kick
4x125 50 easy/50 med/25fast 2:30
Warm down
4x100 50 drill/50 swim 2:00
4x50 25 scull/25 swim 1:20
2x200 pull 3/5/easy/7 :30 rest
1x100 kick easy
2x50 kick fast
1x50 easy kick
2x25 fast kick
4x125 50 easy/50 med/25fast 2:30
Warm down
