500 skips warm up--- no breaks

200 free, breathe 5/7/9
4 x100 free 1:25/30/35
4 x 50 back :50/55/minute/1:05
4 x 75 kick FR/BK/BR by 25, 1:10/1:15/1:20/:25
2 x 100 IM drill, 1:35/40/45/50
200 pull, pace yourself so you go the same speed throughout.

100 cool down