10 minute warm-up
12 x 50: 4 free, 4 stroke, 4 build
5 x 400:
. #1 straight 400, Rest 15 sec
. #2: 2 x 200, rest 10 after each
. #3: 4 x 100, rest 5 sec after each
. #4: 8 x 50, rest 5 sec after each, descend
. #5: 4 broken 100: 75 moderate 25 sprint, rest 10 sec
300 swim down