WARM UP: 900 [600]
[300] 500 ([50]100 TSFGC-up / 25 IMO drill)
[3] 4 x 50 FR pull (breathing 3's)
[3] 4 x 50 choice kick w/board
MAIN SET: 1600 [omit 50's kick for 1400]
3 x 200 FR w/fins (MDPS, long smooth strokes, ride your legs) @ :10 rest
50 FR kick (streamline on back)
4 x 100 IM (odds: 4-4-4/8, evens: FAST) @ :05 rest
50 FL kick (arms at side on back)
5 x 50 FR w/paddles (slow arms, fast feet) @ :10 rest
50 FR kick (streamline on back)
6 x 25 IMO-FR (odds: MDPS, evens: FAST) @ :05 rest
50 FL kick (arms at side on back)
