WARM UP: 600
600 FR (50 left arm, breath right / 50 right arm, breath left / 100 breath 3’s)
MAIN SET: 1800 [1200]
[4] 6 x 150
#1&4: IM-FR
#2&5: IMS
#3&6: FR
[4] 6 x 100 FR pull w/paddles
#1&4: w/buoy regular [#4 swim]
#2&5: w/buoy at ankles
#3&6: no buoy, legs crossed
[4] 6 x 50 IMO-FR w/fins (alternate 50 MDPS, 50 fast holding stroke count for each stroke)
100 EZ
