500 FREE
5 X 100 ( 50 DRILL, 50 SWIM )
400 PULL alternate 100 back 100 free
4 X 100 @ 1:45
Odds- 50 fly/50 back
Evens- 50 back/50 breast
300 KICK
3 X 100 @ 1:20 FREE FAST
200 IM
2 X 100 IM @ 1:45 1-drill, 2-fast
100 alternate 25 breast:25 free
4 X 25 @ :40 UNDERWATER pull outs
