WARM UP: 1000
300 IM drill
200 FR pull
300 IM (25 scull / 50 swim)
200 FR swim w/fist
MAIN SET: 1800 [900]
[4] 8 x 25 FR kick w/board (fast)
[4] 8 x 50 FR swim (3 strokes 6 kicks on side)
[4] 8 x 25 FR kick streamline w/fins (fast)
[4] 8 x 100 FR swim (build each 100)
[4] 8 x 25 FR swim w/fins (fast, start H-up and go into FR)
