10 minute warm-up
2x 100 free, 2x 100 IM, 2 x 100 alternate side breathing, 2 x 100 build
3 sets of 4 x 100 free: set 1 on cruise +10, art 2 on cruise +5, set 3 on cruise
4 x 75 ,kick
4 sets of 3 x 50: set 1 on cruise + 10, set 2 on cruise +5, set 3 on cruise, set 4 on cruise +10
200 swim down
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