10 minute warmup
3 x 200 1. Free, 2. 25 stroke/25 free, 3. IM
4 rounds; 100 concentrate on technique, 100 up-tempo, 50 sprint
#1: 100 free, 100 free, 50 free; #2: IM, IM, favorite non-free; #3: stroke/free, stroke, worst non-free; #4 Free, IM, choice
Choice by lane: 6 x 75 kick or 6 x 100 : odds IM, evens free
2-4 x 150 pull
25s swim down
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