Notes
100 warm up
9 x 50 (switch off free/non free)
6 x 75 (25 sprint on 1st then 2nd then 3rd 25 - times 2)
12 x 125:
125 swim
125 sprint 1:30
125 kick
125 drill
125 kick
125 sprint 1:29
125 swim
125 kick
125 drill
125 kick
125 swim
125 sprint 1:28
200 easy
8 x 50 free plus kicking