400 swim
200 kick
300 pull
100 drill/scull

3 x  | 2 x 200s 2:30
       | 1 x 100 2:00
1 x 100 1:10
100 easy

3 x  | 3 x 150s pace 1:50
       | 1 x 100 2:00
1 x 100 1:10
100 easy

3 x  | 4 x 100s pace 1:15
       | 1 x 100 2:00
1 x 100 1:10
100 easy

3 x  |5 x 50s :40
       | 1 x 100 2:00
1 x 100 1:10
200 easy