*long course*

Warm-up:
300 Choice swim (climb out of pool at walls and dive in)/200 drill/100 kick

Main Set:
6 x 50 (on 1:00-1:20)
-25 Drill/25 build

300 Mod. Pull
3 x 100 Sprint (on 2:00-2:30)

300 (25 kick/25 Drill/25 Build>4x)
3 x 100 Sprint (on 2:00-2:30)

300 cool down
-200 Pull/100 choice