Warm-up:
200 Swim/200 Drill/200Kick
16 x 25 (on :40)
1-4 Kick
5-8 Swim
9-12 IM Kick
13-16 IM Swim

3 x 200 Pull All 90% effort!! (30 sec rest b/w each record time)

100 ez

15 min timed swim (count laps)

6 x 100 (15 sec rest b/w each)
-1 Swim/1 Kick

200 choice