WARM UP: 1200 [900]
[200] 300 FR ([25] 50 TSFGC-up / 25 swim)
4 x 25 scull
[200] 300 FR pull w/paddles
4 x 25 IMO (4-4-4/8)
[200] 300 TNT w/fins
4 x 25 FR (1/2 length H-up / 1/2 length fast)
MAIN SET: 1400 [1050]
[25] 50 FL swim
50 FR kick
[50] 100 swim (50 FL / 50 BK)
2 x 50 FR kick
[75] 150 swim (50 FL / 50 BK / 50 BR)
3 x 50 FR kick
[100] 200 IM swim
4 x 50 FR kick
4 x [25] 50 IMO swim (build)
200 FR kick (fast)
[200] 300 FR ([25] 50 TSFGC-up / 25 swim)
4 x 25 scull
[200] 300 FR pull w/paddles
4 x 25 IMO (4-4-4/8)
[200] 300 TNT w/fins
4 x 25 FR (1/2 length H-up / 1/2 length fast)
MAIN SET: 1400 [1050]
[25] 50 FL swim
50 FR kick
[50] 100 swim (50 FL / 50 BK)
2 x 50 FR kick
[75] 150 swim (50 FL / 50 BK / 50 BR)
3 x 50 FR kick
[100] 200 IM swim
4 x 50 FR kick
4 x [25] 50 IMO swim (build)
200 FR kick (fast)