600 warm-up (200 swim/ 100 kick) 2x

8x50 with fins (25 kick underwater, 25 breakout)

6x75 rest 15 ( 2 w/first 25 fast, 2 w/ 2nd 25 fast, 2 w/ 3rd 25 fast)

50 recovery

Main Set

5x [ 100 pull rest 10
50 Fast rest 20
 50 easy rest ]

50 recovery

6x100 drill
1. catch up
2. 3 strokes, 8 beat kick on side
3. finger tip drag
repeat

200 easy