Warm Up:
- 2 x (100 FS Pull, 100 BK)
- 200 IM Drill
- 50 FS BK mix
Main Set:
2 x Through (1x FS, 1x BK):
- 2 x 25 Head-Up Scull with FS Kick
- 50 FS Pull
- 50 FS Kick
- 2 x 25 FS Kick Fast
- 100 FS
- 3 x 50 FS Desc
- 50 Easy
LAP:
- 3 x (25 Sprint, 25 Easy) FL, FS, BK
Swim Down: 150 Easy