long afternoon waster 10/4 (3400)

200 free                                  }
400 IM drill/kick/drill/cswim    } straight (no break)
200 free                                  }

1 x 100 free swim @ 1:25       }
4 x 50 free swim @ :45           } x 6

200 free                                  }
400 IM drill/kick/drill/cswim    } straight (no break)
200 free                                  }