600 standard warm-up
8x50 Choice swim
4x250 Free
The pattern :) 25 breathe every 5, 50 breathe every 4, 75 breathe every 3, 100 breathe every 2
6x50 Choice D 1-3, 4-6
5x100 (2 on 1:45, 1 on 1:20, 2 on 1:45)
4x100 (2 on 1:45, 1 on 1:20, 1 on 1:45)
3x100 (1 on 1:45, 1 on 1:20, 1 on 1:45)
2x100 (1: 20, 1:45)
1 minute rest
1x100 from a dive ALL OUT SPRINT
200 warmdown
