WARM UP: 900 [750]
600 choice (straight swim no stopping)
{25 FL kick (3 streamline kicks under water off wall, then arms at side on back at surface)
[2] 4 x {25 FR kick (field goal position on stomach, start fast finish easy)
{25 FR swim (H-up fast)
*all 25's done with fins*
MAIN SET: 1600 [1200]
100 FR (MDPS)
100 FL/FR (3 FL strokes fast off of each wall, easy FR rest of the length)
100 FL/FR (25 FL fast / 25 FR easy)
100 FL/FR (50 FL fast / 50 FR easy)
100 FR (MDPS)
100 BK/FR (6 BK strokes fast off of each wall, easy FR rest of the length)
100 BK/FR (25 BK fast / 25 FR easy)
100 BK/FR (50 BK fast / 50 FR easy)
100 FR (MDPS)
100 BR/FR (3 BR strokes fast off of each wall, easy FR rest of the length)
100 BR/FR (25 BR fast / 25 FR easy)
100 BR/FR (50 BR fast / 50 FR easy)
[skip] 4 x 100 IM (descend 1-4)
