10 minute warm-up
175 free, 150 fly/Bk/Br, 125 free, 100 IM, 75 free, 50 non-free, 25 free
2 x 250: 100 IM/50 fly/reverse 100 IM, 100 IM/50 bk/reverse 100 IM
6 x 50 kick
2 x 250: 100 IM /50 breast/reverse 100 IM, 100 IM/50 free/reverse 100 IM
1-3 rounds: 200 (pull ok), 20 sec rest, 50 sprint, 30 sec rest
swim down