400 swim choice

with fins 10 x 50's K/S by 25 rest 15 seconds between each 50, kick flutter on side, swim free

4 x 25's drill free rest 20 seconds between each 25

10 x 50's kick/S with fins by 25 rest 15 seconds, kick flutter on side, swim backstroke

4 x 25'ws drill backstroke rest 20 seconds between 25's

4 x 100's odds free, evens back rest 30 seconds between 100's

100 cool down