500 Warm-up

4x250 50Kick/50Free/50Drill/50Free/50Swim (IM Order or Freestyle)

4x200 50 breathe 3's/50 breathe 5's @ :10 rest

8x75 desc 1-4 @ :10 rest, desc 5-8 @ :05 rest

200 Warm-down

(3100)