600 warmup

2x{
4x100 kick 1:40
4x50 IMO :50
4x25 no breath, easy :35}

3x{
200 pull breathing 3-5-3-7 2:40
150 free 1:50
100 breathing 5-7 1:20
50 stroke :40}

5x100 50 kick-50 swim 1:45
5x100 50 kick- 50 swim 1:30
5x100 kick with fins 1:15

300 easy