400 Warmup
1 x 200 Easy / fast by 100
2 x 100 Fast / easy by 50
4 x 50 Easy / fast by 25
8 x 25 Breakout (fast / easy by 12.5)
4 x 50 swim heads up with ball down / wet shot back
5 minute legs – 5 x 30 seconds hands, 20 seconds elbows, 10 seconds arms