5x200 SKIPS (swim, kick, IM, pull, swim)
3x500 (25 hd, 25 ez, 50 hd, 50 ez, 75 hd, 75 ez, 100 hd, 100 ez)
8x25 (odds: sprint, evens: ez)
7x50 pace
6x75 odds: Free, non-free, free evens: free
5x100 Build within each 100
4x 25 underwater swim or kick
25 No Breathing
50 easy
200 warmdown
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