1000 warm up

2 x 	|200 2:40 faster as distance gets shorter
	|150 2:00
	|100 1:20
	|50 :40

4 x 200 pull 2:30
200 fast
200 easy

3 x 200 pull 2:30
150 fast 
150 easy

2 x 200 pull 2:30
100 fast
100 easy

1 x 200 pull 2:30
50 fast 
50 easy

6 x 100 kick with fins 1:30

6 x 100 free 3 x 1:20, 2 x 1:15, 1 x 1:10