Warm Up:
500 choice
4 x 100 Free; Easy-Medium speed
Day of Pyramids:
100, 75, 50, 25, 25, 50, 75, 100
Round 1: Free; FFFE, FFE, FE, F, F, FE, FFE, FFFE
Round 2: IMO; 100 Fl, 75 Ba, 50 Br, 25 Fr, 25 Fl, 50 Ba, 75 Br, 100 Fr
8 x 100 RIMO/IMO by 100 (Fr, Br, Ba, Fl, Fl, Ba, Br, Fr)
4th 25 is fast
7 x 50 Free; EMFEFME
Warm Down:
200 choice
Total:
3250 yards
