500 swim choice

5 x 100 kick with fins @ 1:40

500 pull free

4 x 50s free all out sprint on 1:45 - No breath in or out of turn, 2 x 25s scull choice, 2 x 25s ez

1 x 200 dolphin kick on back no fins

4 x 50s stroke @ 2:00 all out sprint , 2 x 25s scull choice, 2 x 25s ez

1 x 200 free NPS ez with 4 dolphins off each push off

10 x 25s free (4, 3,2,1,0 breaths per length) @ 40

50 ez

8 x 25s with fins, Odds dolphin kick, evens sprint swim fly 2 30

100 ez

3 x 100s free sprint @ 2:30 - be sure to have a good long finish underwater touch

100 cool down