WARM UP: 1000
400 TSFGC-up w/fins
300 IM (25 left arm / 25 right arm / 25 swim)
200 FR pull w/paddles (breathing 3's)
100 choice kick w/board (no fins)
MAIN SET: 1500 [1000]
{6 x 25 choice no FR (1/2 length fast / 1/2 length easy)
{
[2] 3 x {3 x 50 FR (build each 50)
{
{200 IMS (25 MDPS / 25 FR fast kick)
