10 minute warm-up
200 free: 50 drill/50 swim
200 reverse IM
200 stroke/free by 25
12 x 50 Odds IM order, evens free
6 x 50 kick
6 x 75 odds fly-back-breast, evens free
12 x 50 pull free up-tempo on cruise +15, rest 1:00
2 x 50 non-free fast, rest :45. 2nd faster than first
12 x 25 fast/easy