Warm-up: 1000/16:30
400 as: 50 Free, 50 Back
300 IM - 25 Kick, 25 Drill, 25 Swim
200 Pull - Count Strokes
100 Scull
IM & Kick: 1400/28:00
4 Rounds:
3x50 IM Switch @ 1:00
4x25 Streamline Kick on Bk - IMO by Round @ :35
1x100 IM - Fast @ 1:40
Finishing: 200/4:30
6x25 @ :30
1-2. 12.5 Fast, 12.5 easy
3. Active Recovery
2x25 Fast @ :45
Warm-down: 200/3:00
200 easy
