00 choice, 10 seconds rest, then 200 descend.

4 x 100, 1 and 3 free, 2 and 4 back, 1:30/35/40/45
4 x 100 IM Drill 1:45/1:50/1:55
4 x 50 Build :35/:40/:45/:50
200 pull, paced
2 x 100 tread, 5 seconds rest (stomach tight, back straight, shoulders and wrists out-- maintain good form!)
3 x 300 kick/drill/swim x100 4:45
8 x 50 choice sprint, 10 seconds rest.

200 warm down