500/400 alternate 100 swim/100 drill
200 kick
4 x 25 sprint cycle
200/150 swim
200/150 pull
200/150 pull with paddles
200/150
swim with paddles
200/150 swim with paddles and fins
200/150 swim with fins
200/150 swim
6/4 x 100 IM odds-drill; evens-swim
yards: 2800/2200
