Warm up:

3 x

4 x 50 free (DPS breathe right/left)

4 x 50 free (DPS, breathe 3/5)

4 x 50 3/6/3/? IM

2 x 400 free on 5:30/6:00/6:30 @40bbm

4 x 200 pull on 2:45/3:00/3:15 @40bbm

2 x 400 free on 5:30/6:00/6:30 @30bbm

4 x 200 IM on 3:00/3:20/3:40 @30bbm

2 x 400 free on 5:30/6:00/6:30 @40bbm

6/8 x 100 IM with fins on 1:30/1:40 @20bbm

400 loosen