Warm-up:
400 Swim/200 Kick/300 Free or IM/100 Kick
Main-Set:
5 x 50 Drill (on 1:00-1:30)
5 x 50 Swim with Perfect Technique! (on :55-1:20)
5 x 50 Kick (on 1:10-1:30)
5 x 50 Swim (on :55-1:20)
5 x 100 (on 2:00-2:15) - 25 Kick/25 Drill/50 Build
Warm-Down:
100-200 easy