500 SKIPS
8 x 50 drill/swim by 25, IM order @ :55 / 1:00 / 1: 05
6 x 100 @ 1:45 / 1:50 / 1:55
first 25: head-up SPRINT (rest 5 seconds)
middle 50: backstroke (rest 5 seconds)
last 25: head-down SPRINT
3 x 200 pull, breathe 3/5/7/5 by 50 @ 3:00 / 3:05 / 3:10
6 x 50 @ :45 / :50 / :55 fast steady pace
your choice cool down