WARM UP: 900 [700]
[200] 300 FR ([25] 50 drill / 25 fist)
3 x 50 IMO-FR (25 scull / 25 kick)
[200] 300 IM ([25] 50 drill / 25 fist)
3 x 50 FR (25 scull / 25 kick)
MAIN SET: 1800 [1200]
[4] 6 x 25 choice (1st 1/2 length fast)
[4] 6 x 50 FR swim w/paddles (MDPS)
[4] 6 x 25 choice (all fast)
[4] 6 x 75 FR pull no paddles (+1 stroke each 25)
[4] 6 x 25 choice (2nd 1/2 length fast)
[4] 6 x 100 FR swim w/fins (descend 1-3, 4-6)
