10 minute warmup
300 every 3rd length NonFree, 200 every other length breathing drill, 100 build
4 rounds: 200 pull, 100 swim, 50 sprint all on cruise +10 seconds
8-12x 25 odds sprint kick, evens easy kick
8 x 75 : 1-4 on cruise +5, 5-8 on cruise
swim down