500 swim, 500 dolphin kick

8 x 75s (50 breast pull with flutter kick, 25 breast swim) rest 10 seconds

8 x 25s sculling (odds windsheild wipper, evens x mas tree) rest 10

5 x 200s ( 100 free swim, 50 breast kick, 50 breast swim)

8 x 25s breast pull with dolphin kick

1 x 1000 pull 200 free, 50 breast

16 x 50s (25 breast, 25 free) @ 1:00

100 cool down