500 warmup
2x200 1. 50 rotate dolphin kick, 50 Free swim
2. 50 non-free, 50 Free
5x100 Free (2 on 2:00, 1 on 1:15, 2 on 2:00)
4x100 Free (2 on 2:00, 1 on 1:15, 1 on 2:00)
3x100 Free (2 on 2:00, 1 on 1:15)
2x100 Free (1 on 2:00, 1 on 1:15)
1x100 Free on 1:15
200 warmdown
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