500 swim

8 x 75's (50drill, 25 swim) free rest 10 seconds

1 x 400 (50 back/free -3strokes back, 3 strokes free) 25 back, 25 free) x 4

Pull 1 x 500 free ( R side breath, L side breath, 50 3,3)

12 x 25's drill/scull (1-6 free, 7-12 back) rest 10 seconds

6 x 50's swim free @ 1:00

100 cool down