Warm-up 200 swim, 200 kick, 200 pull
6x50 breakout (first 20 strokes hard) rest 15
3x (4x50 build, 2x50 non-free, 2x50 hard kick) rest 15 after each 50
300 pull
3x100 descending 1-3 rest 15
6x50 (25 right arm, 25 left arm)
200 easy