Warm up:
500 choice
4, 3, 2, 1:
1 x 400 quadrant kick -- 50 stomach/back, 50 side/side
1 x 300 IM, KDS by 25
1 x 200 IM no-kick-scull
1 x 100 2/4-4/6 IM swim
Criss-cross IM:
4 x 100 Stroke, RIMO by round
200 Super IM, IMO by round
Optional Set:
2 x 4 x 50 drill/build by 25, IMO by 50
Warm Down:
200 choice
Total:
2900 - 3300 yards
