10 minute warm-up
300 every 3rd non-free, 200 drill/swim by 25, 100 build
5 x 100 on cruise, rest 30 sec
4 x 100 on cruise +5, 30 sec rest
30 every 3rd non-free
2 x 100 on cruise, 30 sec rest
1 x 100 good effort
4 x 75 kick
1 – 3 x 200 pull, swim down