10 minute warm-up
200 free, 175 free-fly-free-back-free-breast-free, 150 kick, 125 fly-feee-back-free-breast, 100 kick, 75 fly-back-breast, 50 free, 25 sprint choice
100 c+10, 150 c+5, 200 cruise, 200 cruise+10, 150 c+5, 100 cruise
400 pull, 300 swim, 200 pull, 100 swim: 15 sec rest after each
swim down