10 minute warm-up
300 every 3rd kick, 200 stroke/free by 25, 100 free
2 rounds: 200 moderate, 50 sprint, 150 moderate , 50 sprint, 100 moderate, 50 sprint: 10 sec rest after moderates, 15 sec rest after sprints
6 x 50 kick
4 – 6 x 150 pull
12 x 25 swim down