WARM UP
20 Secs rest between
200 Reverse IM
100 Kick choice
200 Free breathing every 5 strokes

4*50 Choice of drill (30 secs rest between)

MAIN
6 Rounds of:
75 Kick @90% (Hard)
50 Free @70% (Solid)
rest 30 secs
25 easy swim
Rest 1 minute then repeat

Cool down
100 Easy kick
100 easy swim