Notes
400 (swim/kick by 100)
400 pull
16 x 25 alternate fast/easy, 10 sec RI (21.95, 22.20, 22.31, 23.13, 21.41, 22.83, 22.52, 22.36 for sprint intervals)
4 x 125, first 25 sprint, 30 sec RI (2:12, 2:11, 2:11, 2:12)
4 x 75 pull, hard effort, 15 sec RI (1:15, 1:17, 1:17, 1:18)
300 swim (5:29)
2 x 25 butterfly sprint (18, 21)
2 x 25 breast, second sprint (19)