Warm Up:
500 choice
^ Reps, v Distance:
4 x 200 Free/Non-Free by 200; EBuEF by 50
6 x 150 KDS by 50; Odds: IM, Evens: Free
8 x 100 Fl, Fl/Ba, Ba, Ba/Br, Br, Br/Fr, Fr + 1 x IM
10 x 50 Free @ fastest interval; break in the middle
12 x 25 Odds: No Breath, Evens: Easy
Warm Down:
200 easy
Total:
4000 yards
