WARM UP: 800 [400]
[4] 8 x 100 RIMO (25 scull / 25 left arm / 25 right arm / 25 streamline kick on back)
*do 2 x 100 for each stroke, on the first one keep the off arm out in front and on the second one keep the off arm at your side for the one arm 25's*
MAIN SET: 2000 [1500]
[300] 400 FR pull w/paddles (breathing 3's)
[6] 8 x 50 FR (50 MDPS, 50 build, 50 min/max, 50 TSFGC-up)
*get stroke count on MDPS. min/max is minimum strokes maximum speed so hold MDPS count and go as fast as possible.*
[300] 400 FR swim (MDPS)
[12] 16 x 25 FR (6 / 9 / 12 / 15 fast H-up strokes off wall by 25, rest of 25 is easy FR)
[300] 400 FR swim w/fins (3 FL kicks off all walls)
LANE LINES OUT
