Warm Up
100 Free - Breathing every 3rd stroke
50 Kick on Back
100 Free - breathing every 5th stroke
50 Kick on Back
100 Free - Breathing every 7th stroke

Main
3 Rounds of
2* 100 Free @ 80% effort w 30 secs rest
4* 50 Main @ 90% effort w 1 minute rest
100 easy swim between rounds
(Goal is to be consistent throughout each rep and each round. Holding strong pace in the 100s and Fast pace in the 50s)

Cool Down
4*50 Kick with Board (explode first 15m)
100 Backstroke