Warm up – 300 swim (B) 400 (S) 600 (G)
Main:
40 x 50’s of excitement 
4 x 50 swim in IMO
4 x 50 swim reverse IMO
4 x 50 kick in IMO
4 x 50 free pull easy
4 x 50 free swim hard
4 x 50 back pull easy
4 x 50 back swim hard
4 x 50 whip kick easy
4 x 50 breast stroke hard
4 x 50 choice easy