4 x 100 – Fly 25 Fr 50 Fly 25
4 x 100 – Back descend
4 x 100 – Breast descend
4 x 100 – Free descent
4 x 100 – Breast 25 Free 50 Breast 25
4 x 100 – Back ascend
4 x 100 – IM
10 X 75 stroke total like so:
3 X 75 of each stroke in IM order, but with one moving 25 of free in each 75. So the first three 75s will be, by 25, fly-fly-FREE, fly-FREE-fly, FREE-fly-fly.
Repeat, doing 3 X 75 of backstroke and 3 X 75 of breaststroke, with the moving 25 of free.
The 10th 75 is IM order by 25, fly-back-breast. Finish with 50 easy and you’ll have done 800.
8 x 50 Breaststroke, alt Drill/Swim
4 x 50 Breaststroke, descend
take 2 minutes
100 Breaststroke fast.