W/U:
12x25- easy swim :10sec
1st set:
12x25- every fourth fast :15sec
12x25- every third fast :10sec
12x25- every second fast :5sec
1min rest
2nd set:
12 x 25- pull, every third fast :15 sec
12 x 25- pull, every second fast :10 sec
1min rest
3rd set:
12 x 25- odd= fly, even=back :10sec
12 x 25- odd=fingertip drill, even=6 kick layout ;10sec
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