Warm up:
1 x 500 Free
2 x 50 Free @ 1:00
Main 1:
5 x 100 Pull @ 1:45
2 x 100 Kick @ 2:00
Main 2:
5 x 100 IM (Free/Back/Breast/Free)
2 x 100 Free @ 1:45
Main 3:
5 x 100 Free 50 Fast/50 Easy @ 1:45
2 x 75 Stroke/Free Stroke
Main 4:
5 x 50 Fast @ 1:00
Cool Down:
100
Total 3000
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