700 Free then 100 Back, 100 Breast, 100IM
12 x 50s pull (1-6 free @45, 7-12 breast @1:00)
4 x 250s stroke @4:15
4 x 250s free @3:00
12 x 50s kick (no fins @1:05)
4 x 150s stroke @2:20
4 x 150s free @1:50
100 cool down

intervals are 'stud'