1600 + 3xlazy river

10 minute warmup
600 Free (25 ez, 25 fast, 50 ez, 50 fast, 75 ez, 75 fast, 100 ez, 100 fast)
50 ez
8x25 Free count strokes, -1, -2, -3, -4, -5, -6, -7
50 maintain stroke count
8x25 Free breathing (breathe as much as you want, -1. 6 breaths, 5 breaths, 4 breaths, 3 breaths, 2 breaths, 1 breath, 1 breathe as much as you want, 0 breaths)
50 ez
1x25 underwater no breath
1x25 ez
2x swim up lazy river
1x swim down lazy river