10 minute warm-up
6 x 100 : 2 free, 2 choice, 2 kick
6 x 75 2 free, 2 choice 2 kick
6 x 50 2 moderate, 2 up-tempo, 2 fast with 0:45 after each
200 moderate
6 x 25: sprint 0:45 after each
1 x 100 fast ish 1:00 rest
1 x 75 faster ish 1:00 rest
1 x 50 fastest ish 1:00 rest
1 x25 blast
swim down
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