10 minute warm-up
12 x 50 : 3 rounds of kick, rhythm, catch up, build
3 x 200: cruise +10, cruise, cruise+10
3 x 150: cruise+10, cruise , cruise+10
6 x 75 pull
3 x 100 cruise +5, cruise, cruise+5
3 x 50 cruise +5, cruise, cruise+5
3 x 100 IM swim down