WARM UP
10 secs rest after each total distance
25 Free
50 (25 Free 25 Back)
75 (25 free 25 back 25 breast)
100 (25 free 25 back 25 breast 25 fly)
75 (25 Free 25 back 25 breast)
50 (25 Free 25 Back)
25 Free
2 min rest then
8*25 Fly on 60

MAIN SET
3 Rounds of
200 Free on 5mins (80% effort)
4*50 Main stroke on 1.30 (80% effort)
1 min rest

COOL DOWN
100 Kick
100 Pull
100 Swim