400 swim
300 IM kick/drill/swim by 25
200 kick
100 drill/scull

3x
50 pace set on 1:00
300 @ 4:00
3x100 - 1:15, 1:20, 1:25 within the round
3x50 IMO - :50

3x150 @ 2:15, middle 50 IMO

100 easy