10 minute warm-up
300: 50 free+25nonfree; 200: 25 free+25 NonFree; 100 free
8 x 25: odds free, evens sprint NonFree
2 x 200: #1: IM, #2: Free; 3 x 100: IM, Free, Choice
4 – 8 x 50 kick
2 x 200: #1: IM, #2: Free; 3 x 100: IM, Free, Choice
4 x 50 swim down