[200] 300 TSFGC-up
[200] 300 IM ([25]50 drill / 25 kick)
[200] 300 choice
MAIN SET: 1600 [1400]
[3] 4 x 50 IMO (25 left arm / 25 right arm) @ :10 rest
200 IMS (25 IM fast / 25 FR easy) @ :30 rest
[6] 8 x 25 FL kick (odds: w/board, evens: on back) @ :10 rest
200 IMS (25 IM MDPS/ 25 FR kick) @ :30 rest
[3] 4 x 50 FR (odds: left arm breathing right, evens: right arm breathing left) @ :10 rest
200 FR (breathing 3's) @ :30 rest
[6] 8 x 25 FR kick (odds: no splash kick, evens: fast) @ :10 rest
200 FR (build by 50) @ :30 rest