500 (200 free – 200 pull – 100 kick)
400 free, every 4th length push it, :20 rest
300 free, mid 100 backstroke, :20 rest
200 free, push the 3rd 50, :20 rest
100 free, :20 rest
200 free, 3rd 50 fast non-free, :20 rest
300 free, mid 100 breaststroke, :20 rest
400 free, every 4th length fast, :20 rest
200 pull or IM, :15 rest
100 kick
200 free, nice n’ EZ
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