10 minute warm-up
2x300 build each 100 1. Free 2. choice
5x100 IM kick 1&3 emphasize fly and breast 2&4 emphasize Back and Free 5 just kick :)
4x 4x25 IMO (3 drill, 1 swim) Ex. 4x25 Fly
100 Free swim
2x200 IM (25 fly, 25 Free, 25 Back, 25 Free, 25 Breast, 25 Free, 25 Free, 25 Free)
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