Warm up
1 x 600; 300 free/300 non-free
(600/600m)
Drill
3 x 100: +10, +5, Cruise
2 x 50: Kick, +20
2 x 100: +5, Cruise
2 x 50: Kick, +15
1 x 100: Cruise
(800/1400m)
Main
Two times thru the following:
1 x 100 +10
1 x 100 +10
1 x 150 -5
1 x 100 +10
1 x 150 -5
1 x 200 Cruise
(1600/3000m)
Last set
1 x 300:Easy Swim