40 * 25m mix

1-5 - Freestyle on 40

6-10 - Individual Medley on 45

11-15 - Dolphin kick on back on 60

16-20 - 12.5m or 25m Butterfly on 60

21-25 - Freestyle fast on 45

26-30 - Choice fast on 45

31-35 - Free breathing 5's on 60

36-40 - Choice fast on 45

[8 * 25m mid pool Freestyle with tumbleturns]

[8 * 25m Dive walk back fast on 60]

Total - 56 laps.  1400m