WARM UP: 600
600 choice (50 scull / 50 drill / 50 MDPS)
MAIN SET: 1900
400 FR pull
300 IM (50 4-4-4/12 / 25 fast)
200 choice kick
300FR swim w/paddles
200 IM (25 4-4-4/12 / 25 fast)
150 choice kick
200 FR swim w/fins
100 IM (fast)
50 choice kick
