10 minute warm-up
5 x 50 kick, 5 x 50 drill
4 x 100 odds non-free, evens free
2 x 200, IM/free
16 x 25, 4 of each stroke
4 x 75 odds non-free, evens free
2 x 150 fly-back-breast, free
12 x 25 3 of each stroke
8 x 50 kick: 2 fast, 1 easy
8 x 50 , 2 non-free, 1 free