WARM UP: 1000
500 choice w/fins (50 drill / 50 swim)
3 x 100 FR pull w/paddles (breathing 3's)
4 x 50 choice kick w/board (no fins, fast)
MAIN SET: 1600 [800]
[1] 2 x 200 FR (MDPS)
[1] 2 x 200 FR (50 no FR / 150 FR)
[1] 2 x 200 FR (150 FR swim / 50 FR kick)
[1] 2 x 200 IMS (25 IMO / 25 FR)
