I.M. in the 50m pool.

Warm up
200 swim choice R 20sec
100 kicks R 20 sec
200 drills choice

2 x 150 free as 100 pull / 50 kicks with pull buoy @ 3:45
2 x 100 IM @ 3:00
4 x 50 free paddles & fins @ 1:00

Rest 2:00min

2 x 150 back with fins as 100 pull / 50 kicks with pull buoy @ 3:30
2 x 100 IM @ 3:00
4 x 50 free paddles & fins @ 1:00

Rest 2:00min

2 x 150 breast with fins as 50 kick dolphin on back / 50 breast with dolphin kicks / 50 breast with flutter kicks @ 3:30
2 x 100 IM @ 3:00
4 x 50 free paddles & fins @ 1:00

Cool down
200 easy with 2 x 25 no breathing