Notes
Warm-up
3 x 200 SPFL(?) – 50 swim / 50 kick / 50 pull / 50 swim
6 x 50 – 25 6KSwitch / 25 build to fast on 1:15
6 x 25 – Fast on :40
100 easy
2 x 150 pull on 3:15 - 3/5/7 bp
2 x 100 on 2:20 – 50 FR/ 50 IM
2 x 50 on 1:10 – 25 smooth / 25 fast (choice of stroke)
Cool-down
200 (FR/BK/BR)