500 warm up

3x150

3x100

3x75

3x25

2x150

2x100

2x75

2x25

1x150

1x100

1x75

1x25

{the sets of three are stroke, the sets of two are pull, and the sets of 1 are kick}

16x50 25 IM/ 25 Free on :55. First 25 fast