WARM UP: 700
400 choice (50 drill / 50 swim)
4 x 75 choice (25 scull / 25 swim / 25 kick)
MAIN SET: 2100
400 FR pull w/paddles
2 x 200 FR swim w/paddles
4 x 100 FR (25 fist / 50 swim / 25 kick)
200 IMS
2 x 100 IM
4 x 50 IMO
100 FR (build)
2 x 50 FR w/fins (6 fast strokes off each wall)
4 x 25 FR w/fins & paddles (fast)
