Warm Up:
500 choice
Pre-Set:
4 x 100 Kick
100 Pull
100 Swim
BBEF by round. Burst/Build within each lap.
Main Set:
4 x 100 IM, underwater 1/3 every lap
100 Stroke in IMO by round, BBEF
100 Fast Free
Warm Down:
200 choice
Total:
3100 yards
