10 minute warm-up
9 – 12 x 50: 4 rounds of Free, Kick, Non-free
2 – 3 Rounds: 300, 200, 100
. R1: 300IM, 200 free, 100 NonFree
. R2: 300 free, 200 IM, 100 choice
. R3: 300 choice, 200 free, 100 NonFree
optional: 2 x 100 sprint
12 x 25 odds fast, evens easy