WARM UP: 600
600 (100 FR / 25 IMO scull / 25 IMO drill)
MAIN SET: 1950 [1450]
2/3 choice strokes fast
[3] 4 x {12.5 choice fast } after each set amount of strokes or distance fast turn around wherever 25 choice fast you are in the pool and swim back easy to the wall
[6] 8 x 150 IMO w/choice of equipment (50 4-4-4/12 / 50 build / 50 kick)
[12] 16 x 25 FR (4 easy, 1 fast / 3 easy, 2 fast / 2 easy, 3 fast / 1 easy)
