10 Minute warm-up
8 x 75 done a 2 rounds: 1. All moderate, 2. 2 moderate 1up-tempo 3. 1 moderate 2 up-tempo 4. All up-tempo
200 moderate, 2x 100 up-tempo
200 moderate, 4 x 50 up-tempo
200 moderate, 8 x 25 up-tempo
200 moderate, 1 x 100 up-tempo
200 moderate, 2 x 50 up-tempo
200 moderate, 4 x 25 up-tempo
swim down
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