WARM UP:
2 Rounds of
100 Swim
100 Kick
100 Pull (with kickboard)

6*25 Build Speed throughout each 25 (last 5-7 metres Max w good finish) on 60

MAIN
8*100 IM on 3.00

4*25 U/W Dolphin kick (aim for 1 breath) rest as needed

100 easy swim