up 100m
up Kick 50m × 4 on 60"
up Pull IM 200m on 3'30"
Kick IM 50m × 4 × 3
Pull Drill 25m × 4 + 100m × 3 on 1'30"
Swim 50m × 4 on 60" +10" (+13")
Swim 100m Hard
Easy 100m
Swim 200m
Kick 50m × 8 on 1'15"
Pull 100m × 4 on 1'50"
Swim 100m × 4 on 2'
Swim Ba 100m × 1 on 1'45" + 50m × 6 on 60"
Down