800 swim free (3,3) the whole way

8 x 25s NO fins - kick underwater the entire way @ 40

10 x 100s with zoomers 75 free, 25 back must do 6 dolphin kicks off each push off @ 1:30

Swim 4 x 150s back (odds pull, evens swim) @ 2:15

3 x (2 x 125 free @ 1:45, 4 x 7s back @ 1:05, 5 x 25 K dolphin on back @ 30)

8 x 50s with fins odds free, evens back @ 40

100 warm down