400 choice swim
300 kick
200 pull
100 drill/scull

Pre
4 x 25 sprint @:30
4 x 25 kick @ :40

Main
2 x 200 @2:40
4 x 50 @:50 Build to 90%
4 x 25 sprint @:30
easy 50

4 x 100 @1:20 build to 90%
4 x 50 descend 1-4 @:50
4 x 25 Sprint @:30
easy 50

8 x 50 @:50 Build to 90%
4 x 50 Kick @1:00
4 x 50 sprint @:30
easy 50