WARM UP: 900 [600]
[200] 300 (50 drill / 50 swim)
[200] 300 pull
[200] 300 kick
MAIN SET: 1600 [1200]
Each set of 16 done as ([3] 4 x 25 fast, [3] 4 x 25 MDPS, [3] 4 x 25 build, [3] 4 x 25 half fast / half easy)
choice of equipment
[12] 16 x 25 FL
[12] 16 x 25 BK
[12] 16 x 25 BR
[12] 16 x 25 FR
