400 warm-up
All freestyle, all on 1:15:
100 sprint
50 easy
100 sprint
2 x 50 easy
100 sprint
3 x 50 easy
100 sprint
Mimi told me to repeat 1:10 but I've been out of the water a lot... repeated between 1:12s and 1:14s.
150 easy
All freestyle, sprints on :35 and easy on 1:15:
50 sprint
50 easy
50 sprint
2 x 50 easy
50 sprint
3 x 50 easy
50 sprint
100 easy
Swedish relay - swam 100 in total
4 x 50 breaststroke relay
4 x 25 cool-down
Total distance: 2100yd/1.19mi