20 x 25 @ :40 4 Free/4 Back/4 Free/4 Breast/4 Fly
1) Kick
2) Drill
3) Swim
4) Drill

2 x through:
4 x 50 @ 1:00 3 cycle switch 50 IM
3 x 100 Kick @ 2:30 Descend 1-3 to Fast
4 x 50 Fly or Breast @ 1:00 with FINS
2 x 100 Back @ 2:15 perfect turns and streamlines
3 x 100 Free @ 1:40 Descend 1-3 to Strong

300 Smooth Swim Perfect with every 3rd 25 Back

2 x through:
2 x 50 Scull @ 1:30
4 x 40 @ 1:15 Swimmer Starts & Swimmer Stops Choice
4 x 50 Jump turns choice @ 1:15

300 Smooth Swim Perfect with every 3rd 25 Back