Warmup:
200 swim build
8 x 50
odds: free
evens: fly-back, back-breast
8 x 75
#1-#3 rotate kick lap (k-s-s, s-k-s, s-s-k)
#4 all kick
8 x 100
#1-#3 rotate 50 non-free
#4 all non-free
8 x 125
rotate 50 kick
8 x 150
#1 50 fly – 100 free
#2 50 free – 50 back – 50 free
#3 100 free – 50 breast
#4 fly – back – breast
8 x 200 pull
descend 1-4, 5-8
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