MTC Swim Warm up - 100 easy, 200 mix, 4 x 50 desc, 200 pull. Main - 2 x 250, 500 pull, 2 x 250, 500 pull, 2 x 100 build. Cool down - 6 x 50 bk/assorted 100 swim with fins. 50 kick with fins
250s on 4:55 best.
MTC Swim Warm up - 200 easy, 100 br/bk, 200 pull, 4 x 25 kick. Main - 2 x100 build, 200 pull, 20 x 25 sprint, 200 pull,10 x 50 fast, 200 pull, 2 x 100 fast. Cool Down 200 pull,, 4 x 50 bk/br, 100 swim with fins
Speeds 25 on 0:26, 50 on 0:54, 100 on 1:54