4x125 @ 2:10 100 free, 25 stroke drill (IM order)
12x50 @ :55 (25 drill/25 swim choice)
5x100 kick (fins) @ 1:30
(1600)
5x200 IMs @ 3:20/3:40
1- 25free/25drill IMO
2- 25kick/25swim
3- 25drill/25swim
4- 25free/25swim IMO
5- 200 IM
(1000)
4x100 Pull breathing 3,5,3,5 by 25 @ 1:35/1:50
(400)
200 cool down
