10 minute warm-up
200 swim, 200 drill (rhythm, catch-up), 200 kick, 200 Choice
250 +10, 100 moderate, 200 +10, 100 mod, 150 +10, 100 mod, 100 +10, 100 mod, 50 +10, 100 mod
200 +5, 50 mod, 150 +5, 50 mod, 100 +5, 50 mod, 50 +5, 50 mod
100 cruise, 25 mod, 75 cruise, 25 mod, 50 cruise, 25 mod, 25 cruise, 25 moderate
swim down