Swim 2600m
Warm up 300m
Choice kicks 100m
6 x 100m with fines - 25m kick every 6 on each side freestyle / 25m zipper / 25m catch up / 25m kick every 6 on each side back stroke
8 x 50m pull with paddles and pull boy build
200m free (time 3”33)
2 x 100m IM
4 x 50m free
2 x 100m IM
200m free (time 3”22)
Cool down 200m