Mixing back and free style.
3 x 100m free 50kicks/50/swim 2:30
2 x ( 2x100 free @2:00 + 100 IM @2:20)
4 x 25 back drill using the line-rope
6 x 50 free alternating @1:05/55
4 x 50 free/back @ 1:15/1:10
4 x 50 back @ 1:20/1:15
Cool down 200 free
3 x 100m free 50kicks/50/swim 2:30
2 x ( 2x100 free @2:00 + 100 IM @2:20)
4 x 25 back drill using the line-rope
6 x 50 free alternating @1:05/55
4 x 50 free/back @ 1:15/1:10
4 x 50 back @ 1:20/1:15
Cool down 200 free