Notes
Warm-up:
300 swim
200 kick
100 pull
12 x 50 on 1:15 – 25 choice (not free) building / 25 free stroke count
100 easy
8 x 100 IM Ladder
100 FR
25 FL / 75 FR
25 FL / 25 BK / 50 FR
25 FL / 25 BK / 25 BR / 25 FR
100 FR
50 FR / 25 BR / 25 FR
25 FR / 25 BK / 25 FL / 25 FR
25 FL / 25 BK / 25 FL / 25 FR (out of time)