WARM UP: 700 [350]
{200 TNT
[1] 2 x {
{2 x 75 (25 scull / 25 fist / 25 swim)
MAIN SET: 2000 [1600]
[4] 5 x 25 FR (MDPS count strokes) @ :05 rest
[4] 5 x 50 FR pull (hold - 1 stroke count) @ :10 rest
[4] 5 x 75 FR pull w/paddles (hold - 2 stroke count) @ :15 rest
[4] 5 x 100 FR swim w/paddles (hold - 3 stroke count) @ :20 rest
[4] 5 x 150 FR swim w/paddles & fins (hold - 4 stroke count) @ :25 rest
