WARM UP
4*50 Free on 1.30
2*50 Back or Breast on 2.00
2*50 Kick on 2.00
2*100 IM on 3.30

MAIN SET
3-4 Rounds of
100 Free at 80% effort 1 Min rest
3*50 Choice at 90% effort w 45 sec rest
1*50 easy swim
2 min rest then repeat

200m Easy swim down