Warm Up
200 swim
200 kick
200 pull
Main
4 x 125 as 75 kick, 50 swim
4 x 75 as 25 drill, 50 swim
100 easy
200 choice
3 x 100 moderate pace
4 x 50 (odds are fast)
200 choice
3 x 100 build
4 x 50 choice
200 choice
3 x 100 choice
4 x 50 choice
Cool Down
200 choice