Warm Up (500):
250 Swim
150 Kick
100 Pull
Set 1 (500):
25 Free (steady pace)
25 Free (build to sprint)
25 Free (1/2 sprint, 1/2 steady)
25 Free (easy)
(x5)
Set 2 (300):
100 Kick
100 Back
100 Pull
Set 3 (500):
500 Free (negative split)
Cool Down (300):
50 Breast
100 Pull
50 Kick
100 Swim
= 2100