Warm Up: 800 FS / BK Mix
Fin Kick: 400
- 2 x 50 Side Kick
- 2 x 50 6-kick Switch
- 2 x 50 FS Kick on 1:00
- 2 x 50 BK Kick on 1:00
Stroke Focus: 900
- 3 x 100 FS Pull/Paddles on 20sec
- 3 x 100 BK on 2:05
- 3 x 100 IM on 2:05
Kick: 300
- 6 x 50 Kick on 1:30 (2x FS, 2x BK, 2x BR)
Faster: 650
- 4 x 50 FS on 1:00, desc 1-4
- 4 x 50 BK on 1:05, desc 1-4
- 3 x 50 IM seq on 1:10
Speed: 200
- 4 x (25 Fast, 25 easy) on 1:15
Swim Down: 200
Total: 3450