WARM UP: 1050
600 (100 TSFGC-up / 50 IMO drill / 50 IMO kick)
3 x (3 x 50 FR) @ :10 rest
Go through #1-3 each round
#1: 25 scull / 25 fist
#2: 50 (4-4-8)
#3: 50 kick
here is a video to give you a better idea of how to scull;
http://www.goswim.tv/entries/5654/all-strokes---the-ins-and-outs-of-sculling.html
MAIN SET: 1600 [800]
[2] 4 x (4 x 100) @ pick a interval that gives you :15 rest for 100 FR
Go through #1-4 each round
#1: 100 FR
#2: 25 FL / 75 FR
#3: 25 FL / 25 BK / 50 FR
#4: 100 IM
