400 Time Trial

Warm Up:
200 free
50 breast
4x100 free on base+10
4x50 stroke
4x50 kick
4x100 free on base
rest 1 min
Main Set:
400 time trial (7:08 baby! Yeah!)
200 free easy
pyramid:
100-200-300-200-100 free
Total Distance: 2950!