Warm up
300 choice, make sure 100 is back.

100 free, breathe 5/7/9.
2 x 200 Free (quick) 3/3:10/15/20
4 x 100 -- first and third 100 do 50 BK/50 BR, second and 4th do 50 FL/50 FR. 1:45/50/55/2
2 x 100 swim/kick/drill/swim free 1:40/5/50
5 x 50 fast :45/50/55

take a couple seconds rest, 100 easy

4 x head up 25s sprint, :30. Remember: keep head straight, do not look side to side while swimming. (Stare at a point on the wall ahead of you.) Short strokes keeping your elbows high and chest on top of the water. Kick hard so your hips don't sink.

100 tread. *do not breast stroke kick* Keep your back straight, shoulders back and out of the water. wrists out.