Warm-Up 600 200 swim/ 100 kick

6x50 rest 10 (25 build/ 25 easy)

4x (74 all out/ 25 underwater) rest 30

400 pull breathing 3/5/7/3 by 50

12x25 25 all out/ 25 easy rest 10

50 easy recovery

4x150 rest 15 100 free/ 50 build

6x75 kick with fins hard rest 15

200 easy