Hark the herald coaches scream....

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

8x{1 x 100 on 1:40 50 back/50 breast EN1
{1 x 50 on 1:00 DK/FK SLOB EN2

10 x 250 on 3:20 free EN2

1x{5 x 100 on 1:40 IM EN1
{1 x 100 on 1:15 free EN2
{4 x 100 on 1:40 IM EN1
{1 x 100 on 1:15 free EN2
{3 x 100 on 1:40 IM EN1
{1 x 100 on 1:15 free EN2
{2 x 100 on 1:40 IM EN1
{1 x 100 on 1:15 free EN2
{1 x 100 on 1:40 IM EN1
{1 x 100 on 1:15 free EN2

3 x 50 on 1:00 CH EZ REC

6,150 Yards