Lots of I.M (Quatre nages)

Warm up:
3 x 100 as 50 swim - 50 kicks @ 2:15
6 x 50 breathing mix of 2-4-6 and 3-5-7 R 15
6 x 50 kicks with fins as 25 dolphin kicks on the back - 25 kicks choice
6 x 50 Distance per stroke as 25 fast 25 smooth @ 1:10

6 x 150 as [75 IM (Fly - Bk - Br) + 75 Free active recovery] @ 3:00

Cool down
200 easy including 2 x 25 no breathing