10 minute warm-up
12 x 50 : 4 free, 4 reverse IM order, 4 stroke/free by 25
4 x 100 on cruise, 2 x 50 moderate
3 x 100 on cruise, 2 x 50 moderate
2 x 100 on cruise, 2 x 50 moderate
1 x 100 on cruise, 2 x 50 moderate
4 – 5 x 200 pull, 15 sec rest after each
5 x 50 kick
swim down