WARM UP: 1000
400 choice (50 drill / 50 swim)
300 FR pull
200 choice kick
100 IM (4-4-4/8)
MAIN SET: 1500 [750]
[3] 6 x 100 FR (first 25 IMO-FR)
[3] 6 x 75 FR (first 25 IMO-FR)
[3] 6 x 50 FR (first 25 IMO-FR)
[3] 6 x 25 IMO-FR
