Warm Up
400 Choice
Main
8 x 25 – build each to fast @:30
4 x 100 @ 1:30 (scale as needed)
400 as 50 kick/50 swim
4 x 100 @ 1:25 or repeat previous pace
400 as 50 non-free/50 free
4 x 100 @ 1:20 or repeat initial pace
400 pull breathing 3/5 by 25 or 50
8 x 50 all FAST @1:00
Cool Down
400 Choice