warm up: 100 freestyle 

Main set:  

1. 3x 100 (25 no arms, 25 streamline, 25 left stroke, 25 right stroke)
2. 8x 75 with stick (25 easy, 25 push 90%, 25 push 95%)
3. 8x 75 with inverted paddles (gorilla hold) (25 easy, 25 push 90%, 25 push 95%) 
4. 8x 75 swim  (25 easy, 25 push 90%, 25 push 95%)

Cool down: 300 recovery

  
What I did!

warm up: 100 freestyle 

Main set:  

1. 3x 100 (25 no arms, 25 streamline, 25 left stroke, 25 right stroke)
2. 8x 75 with stick (25 easy, 25 push 90%, 25 push 95%)
3. 6x 75 with inverted paddles (gorilla hold) (25 easy, 25 push 90%, 25 push 95%) 
4. 3x 75 swim (25 easy, 25 push 90%, 25 push 95%)

Cool down: 100 recovery