10/13 Distance Warm-up 300 swim 5X25 underwater swim 5X25 shooters 300 swim Main 4X400 odds: free evens: 100 IM/200 free/ 100 IM 100 EZ 1000 75 med stroke/25 ez free 100 EZ 500 kick 25 hard/50 med/25 hard 200 cool down