Warm up:
1x500 Free
4 x50 Drills (Pull/Kick/Pull/Kick)
Main 1:
2x 50 Fast/50 Easy (:45/:55)
2x 100 Fast/100 Easy (1:30/1:45)
2x 150 Fast/150 Easy (2:20/:2:40)
Main 2:
6x75 Free/Back/Breast/Free/Back/Breast
6x 50 Fast Free :40-:45
Cool Down
1x100
Total: 2750
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