A:
6x150 75-swim 50-kick 25-skull 2:45
400 Pull Descend
6x2-turn 50 :50
4x50 wall-pushers 1:00
8x25 sprint :10 rest
4x100 Drill choice 1:30
4x50 1xstroke :55
4x100 IM drill 1:45
200 cool-down
B:
100 free
100 back
100 breast
200 Kick choice :40
200 free :30
300 Kick free :40
300 swim :30
400 Kick choice :30
200 back :30
200 Cool-down
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