400swim free, 200 dolphin kick no fins, 400 free swim

8 x 125s IM (do a 50 back each time) @ 2:00

16x 50s kick with fins (odds flutter, evens dolphin on back) @ 45

5 x 300s (200 free @ 2:40, 100 Back @ 1:45)

12 x 50s (1-4 back @ 55 descending, 5 & 6 free ez)x2

100 warm down