500 warm-up
8 x 50 IM order/free by 25 @ :50/:55
5 x 100 free @ 1:30
4 x 75 kick/tread/head up sprint @ 2:00
4 x 100 free @ 1:25
6 x 50 free/head up, tread arms up 15 seconds at the wall @ 1:15
3 x 100 free @ 1:20
long cool down