Warm up: (100 swim + 100 kick + 100 scull) x 1 (B) 1.5 (S) 2 (G)
Main:
10 x 50 free pull “4 easy/1 strong”
4 x 50 back, moderate pace
10 x 50 free swim “3 easy/2 strong”
4 x 50 breast, moderate pace
10 x 50 with fins “challenge set” alternate 50 free/50 fly 🙂
1 x 200 choice easy