Not coached
Warm up:
4 x (2 x 100 free on 10 sec RI / 4 x 25 on 5 sec RI)
12 x 50 as 25 drill/25 free on 10 sec RI
Main set all at 85% effort
4 x 200 free on 20 sec RI
6 x 100 on 10 sec RI
4 x 25 fast on 1 min RI
Cool down:
6 x50 free as 25 build / 25 easy on 15 sec RI
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