W/U:
200 easy w/pull buoy
200 easy w/pull buoy and agility paddles
M/S:
4 x 400 as
100 with first 75 smooth building to fast on last 25
100 50 smooth build to last 50 fast
100 25 smooth last 75 fast
100 fast
~ 20 seconds rest between 100s
C/D
same as W/U
2400 scy
Mostly just focusing on establishing a good catch
.