2100 yards - short and sweet

400 warm up

8x50 pace :50, 1:00, 1:10 pick the interval depending on your ability

3x200 pull on 3:30 or 3:45 bilateral breathe 5, 7, 5, 7 by 50

8x25 kick sprints on 1:00, :45, or :30

100 easy