1x25mfree
1x25mfree+1x25mbreast
1x25mfree+1x25mbreast+1x25mfree
1x25mfree+1x25mbreast+1x25mfree+1x25mbreast,rest between as required
=ladder warmup
then
10x(1x25mfree+8x25mbreast+1x25mfree)rest between 250m as required.
then ladder warmdown(warmup in reverse)
i recently add backstroke and fly into the 250 m sets .
