up 50m × 4 on 60" + 100m × 4 on 1'50"
Kick under water 25m × 4
Swim 25m × 4
Kick 25m × 2
Kick 50m × 4 on 60"
Swim 50m × 4 on 60"
Swim Hard 50m × 4 on 60"
Swim Hard 25m × 4 on 40"
up 50m × 4 on 60" + 100m × 4 on 1'50"
Kick under water 25m × 4
Swim 25m × 4
Kick 25m × 2
Kick 50m × 4 on 60"
Swim 50m × 4 on 60"
Swim Hard 50m × 4 on 60"
Swim Hard 25m × 4 on 40"