500 swim
500 pull
500 paddles
500 kick
200, 150, 100, 50 on :10 rest
500 quality kick alt free/fly/back/back fly

200, 150, 100, 50 paddles fast on :15 rest
500 alt kick/swim/back kick/back swim
10 x 50 on :55

400 slow pull
100 warm down