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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
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