MTC Swim Warm up - 200 easy, 200 pull / scull, 4 x 50 build, 2 x 100 no touch, 2 x 50 br/bk, 100 easy. Main 5 x100 tempo, 2 x 250 pull, 300 fast, 3 x 100 desc, 6 x 50 build, 100 easy. Cool - 200 pull, 50 bk/br
Okay swim 100 down to 1:57, 300 on 5:54, 50 down to 0:57.