Warm up: (75 swim + 25 kick in streamline) x 4 (B) 6 (S) 8 (G)
Main:
Set #1
10 x 100 free swim
(75 easy/25 sprint!)
(50 easy/50 hard!)
(25 easy/75 strong!)
100 all easy
100 all out!
Repeat pattern
Set #2
10 x 100 mixer
(75 easy free /25 fly sprint!)
(50 easy free/50 back hard!)
(25 easy free/75 breast strong!)
100 IM kick all easy
100 IM swim all out!
Repeat pattern
Set #3
10 x 100 free pull
(75 easy/25 sprint!)
(50 easy/50 hard!)
(25 easy/75 strong!)
100 all easy
100 all out!
Repeat pattern
Set #4
4 to 8 x 50 kick with fins, easy pace