Notes
3 x (100swim, pull, kick)
150 drill
then a ladder thingy: 6x300 starting with 250smooth, 50 hard, then 200smooth 100 hard etc etc. I took 20s in the middle and 60s rest in between 300s. Twas a good workout although I could definitely feel my muscles dieing towards the end...
Then 100 easy
then 2x 4x 100 (25stroke, 25glide, 50cruise)