Swim SAT500 warm upRest 1 min 500 free strongRest 1 min. 5 X 100's strong 1:35 Rest 1 min.5 X 100's strong 1:35 Rest 1 min. 500 by kick 100, drill 100, swim 100, drill 100, kick 100 *2500
500 warm upRest 1 min 500 free strongRest 1 min. 5 X 100's strong 1:35 Rest 1 min.5 X 100's strong 1:35 Rest 1 min. 500 by kick 100, drill 100, swim 100, drill 100, kick 100 *2500