WARM UP: 1000
do the following 4x;
100 TSFGC-up
75 IM-FR drill
50 FR kick w/board (no fins, no splash)
25 choice fast (no FR)
MAIN SET: 1800 [900]
[skip] 400 FR pull w/paddles (MDPS)
8 x 50 FR @ interval that gives :10 rest
[skip] 300 FR w/paddles (build legs, 50 easy / 50 strong / 50 fast repeat)
6 x 50 FR @ interval that gives :05 rest
[skip] 200 FR w/fins (build arms, +2 strokes every 50)
4 x 50 FR @ interval that is just make, under :05 rest
