WARM UP: 900
{200 TSFGC-up
{
2 x{150 IM-FR drill
{
{100 choice
MAIN SET: 1900 [1300]
6 x 25 FL w/fins
[1] 3 x 100 IM (kick one length streamline on your back in each 100, your choice what length)
5 x 50 BK pull NO paddles
[1] 3 x 100 IM (kick one length streamline on your back in each 100, your choice what length)
4 x 75 BR (25 3k1p / 25 2k1p / 25 swim)
[1] 3 x 100 IM (kick one length streamline on your back in each 100, your choice what length)
3 x 100 FR swim w/paddles
