300 warm up
3 x 100s build on 1:50
6 x 50s descend 1-3, 4-6 on :50
6 x 25s – head up / backstroke on :30
2 x 100s build to fast on 2:00
4 x 50s – head up / backstroke on 1:00
4 x 25s tread – 360* / pop-up at flags and middle on 1:15
100 fast
Total: 1,650 (1 mile) – 35 minutes