200m Free
200m Free, 6 stroke fast, 6stroke easy
4x133m 1.choice, 2.Free

4x33m Free (Descending) @ 1.00
4x33m Free kick
(Repeat above 3x, third set on Br)

4x66m free w fins – 33m side kick, lift to high elbow for 10 kick n rotate/33m Free w slow lift recovery