Adjust the rest time as needed for the group you’re swimming with
400 WU
2 Times Thru – pace should get faster as distance gets shorter:
200 free
20 sec rest
150 free
15 sec rest
100 free
10 sec rest
50 free (sprint)
50 free easy
tread sets – 15 secs hands, 10 secs elbows, 5 secs arms. Repeat 3 times, rest, and then do the whole set 3 times total for 9 total 30 sec sets.