5 min warm-up
5 x 125 (on 2:05-2:40)

300 Pull mod (4:30-5:30)
3 x 100 (broken 300) on 1:20-1:40

200 Swim mod. (3:10-3:55)
2 x 100 (broken 200) on 1:15-1:35

100 Swim mod (1:45-2:15)
100 FAST for time!

300 Pull (4:30-5:30)
6 x 50 Fast (on :50-1:15)

 200 Swim mod. (3:10-3:55)
4 x 50 Fast (on :45-1:10)

100 Swim mod. (1:45-2:15)
2 x 50 FAST!! (on 1:30)

 150 Warm-down