Notes
1000 warm-up with fins
10x50, start every 60'', with fins and pullbuoy
50m easy
5x50, start every 60'' + 5x50, start every55''
50m easy
6x50, start every 45'', with fins and pullbuoy (2nd, 3rd and 4th done every 50'')
100 easy
4x25m (10m fast, head out, rest easy)