Laps are almost dull without a coach and team....

Warm-up, 5 minutes, 1 x 200

8 x 25s, alternate between black line free and fist free, by 25s. Rest :10.

1 x 200 Fartlech drill/speedplay

1 x 400 steady pace, rest 1:00
1 x 100 long glide free, rest :30

4 x 100s, 75% effort, rest :15
1 x 100 long glide free, rest :30

8 x 50s, alternate one easy/one fast by 50s, rest :15 between each.
1 x 100 long glide free.

4 x 50s easy free, breathing at least every 3, 4 or 5 strokes. Rest :15.

Warm-down with bobs, 1 x 200