400 free, 200 back, 100 breast

1 x 300 dolphin kick no fins

1 x 2,500 yards broken by lengths- rest 10 seconds at each break

20+14+11+10+9+8+7+6+5+4+3+2+1 - increase speed as distance decreases

20 x 25s streamline kick choice @ 35

1 x 1000 pull NPS

20 x 25s odds fly evens breast @ 30

1 x 500 Race Pace

100 cooldown