600 standard warm-up
10x50 Free
3x 25 kick, 25 drill
3x 25 drill, 25 swim
3x 25 non-free, 25 free
1x free
3x 2x200 Free Pace -5 seconds
2x100 Free Pace +5 seconds
4x 75
50
1rst round: Both on 1:05, 2) both on 1:00 3) both on 55 4) both on 50
2x 150 (25 fly, 25 free, 25 back, 25 free, 25 breast, 25 free)
50 Ascend (faster to slower)
300 warmdown
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