10 minute warm up
8x50 @ :60 (kick hard on the wall between 50s)
8x100 @ 1:30 (#1-first 25 is FAST, rest is easy; #2-second 25 is fast, rest is easy)
400 snake swim
5 minute strength routine on pool deck (see video below)

400 snake swim (get out of pool every 4th 25 and dive back in)
5 minute strength routine on pool deck (see video below)

400 snake swim (4x100 IM, non stop)
100 easy
8 minute kick (:20 HARD, :40 easy)
300 cool down