Mixing technique and fast swim

Warm up
4 x 100 swim free @ 2:30 as 50 free/50 (no free)
4 x 100 pull choice @ 2:45
4 x 100 choice with fins as 50 kicks/50 swim

Main set #1 (repeat set x2)
4 x50 @ 1:30 pull as 25 scull/25 free pull (no paddles)
2 x 100 with fins @ 2:20 as 50 kick choice/50 swim choice
200 swim free

Main set #2
50 free @ 1:30 as 25 fast/25 easy
100 free swim @ 2:30 as 50 build/50 easy
50 @ 1:30 as 25 build Fly/25 free easy
50 @ 1:30 as 25 build Back/25 free easy
50 @ 1:30 as 25 build Breast/25 free easy
2 x 100 free swim @ 2:30 as 25 build/50 easy/25 fast

Cool down
100 kick choice easy
200 swim easy