4x200 3:00
  1. Ez
  2. Free down stroke back
  3. IM down free back
  4. Ez down build back
  
2x
  50 1:00 1/2 underwater kick rest swim
  50 1:00 KK fast/ez by 25
  100 kk/swim by 50 1:40

4x
   75 fast 1:30
   2x100 recovery 1:30
   50 fast 1:00
   2x100 recovery 1:30
   25 fast :30
   50 ez 
** same stroke within the round