1 x 200 (:15 Swim Count your strokes, aim to take less per length
1 x 200 (:15 Pull Count your strokes, aim to take less per length
1 x 200 (:15 Kick Steady effort
1 x 200 (:15 Swim Count your strokes, aim to take less per length
1 x 200 (:15 Pull Count your strokes, aim to take less per length
1 x 200 (:15 Kick Steady effort
8 x 50 (:15 25 Technique work, 25 Swim
4 x 25 (:45 Think Speed and Power
1 x 25 (:30 Easy
1 x 125 (:20 Moderate
1 x 100 (:40 Faster
1 x 75 (:60 Fastest
1 x 25 (:30 Easy
1 x 125 (:20 Moderate
1 x 100 (:40 Faster
1 x 75 (:60 Fastest
1 x 25 (:30 Easy
1 x 125 (:20 Moderate
1 x 100 (:40 Faster
1 x 75 (:60 Fastest
1 x 25 (:30 Easy
1 x 125 (:20 Moderate
1 x 100 (:40 Faster
1 x 75 (:60 Fastest
1 x 100 Easy
3,100 Meters
