10 minute warm-up
3 x 100 free: 1. Build, 2. Drill, 3. Build
4 x 75 fly-back-breast
3 x 200 c+10, c+5, cruise
3 x 100c+10, c+5, cruise, 30 sec rest
3 x 50 on cruise +5 good effort
6 x 50 kick
pull: 1 x 200, 2 x 150 3 x 100 c+5
4 x 50 fast/easy by 25
swim down