Keep on swimming IM - 4 nages.

Warm up
3 x 100 as 75 swim - 25 drill R 20
6 x 50 Breathing exercices as no breathing 10m of each wall R 20
6 x 50 kicks @ 1:30
6 x 50 Pull as 25 fast 25 DPS @ 1:00

8 x 150 as 75 IMO fast 75 free active recovery "feel good" @ 2:45

Cool down
300