800 (150 TSFGC-up / 50 IMO kick)
Main Set: 1600
200 FR
4 x 50 FR w/paddles (hold long stroke count and descend 1-4 by increasing kick each 50)
200 FR
4 x 50 BR (4k1p, 3k1p, 2k1p, swim, descend 1-4)
200 FR
4 x 50 BK pull (descend 1-4 by increasing arm speed each 50)
200 FR
4 x 50 FL w/fins (increase number of kicks off wall each 50, descend 1-4)
200 EZ
