WARM UP: 1000 [for short work out skip warm up and go straight to main set]
100 TSFGC-up
4 x {100 choice drill (no FR)
50 IMO kick
MAIN SET: 1750 [short work out do IM as drill]
[drill] 200 IM
5 x 50 FR pull w/paddles (fast)
[drill] 2 x 150 IM-FR
5 x 50 FR streamline kick w/fins (fast)
[drill] 3 x 100 IM
5 x 50 FR swim w/fins & paddles (fast)
[drill] 4 x 50 IMO
