600 standard warm-up
4x 50
100
150
200
1 and 4 all Free
2 and 3 (50 free, 100 free and breast, 150 free and breast and back, 200 reverse IM)
5x100 (2 medium, 1 fast, 2 medium)
4x100 (2 medium, 1 fast, 1 medium)
3x100 (1 medium, 1 fast, 1 medium)
2x100 (1 medium, 1 fast)
1x100 fast as you can go
200 warmdown
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