Warm up-
400/300 swim
6 x 75 choice, drill-swim-drill @ 1:15
4 x 50 build free @ :50/1:00
8 X 25 sprint cycle @ :35 4-free, 4-no free
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Main set- 2 times thru:
1 X 200/100 free @ 2:50
5/3 x 50 free @ :50
1 X 200/100 IM @ 3:10
5/3 x 50 choice @ :55
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50 cool down