200 free, 100 back, 200k, 200d

6x 50 work turns on :50

{do the following 2 times}

200 Free on 3:30, long strokes

100 fast on 2:30

50 fast on 1:30

25 fast on :30

16x25, 4 each stroke {#1 drill, #2 long strokes, #3 fast, #4 kick}

500 pull, no breath in and out of wall