2x

1x300 6:00 75 Free/25 Breast

1x200 4:00 75 Free/25 Fly

1x100 2:00 75Free/25 Back

6x50 1:00 Mid Pool Breakouts

7:00 Stretch

3x [1st round stroke, 2nd round choice, 3rd round with fins]

2x25 fast @ :30

2x25 fast @ :45

2x25 fast @ 1:00

2x25 fast @ :45

2x25 fast @ :30

100 ez @ 3:00 [includes rest between rounds]

1x

3x50 :55 stroke [flyers #2 is free]

2x75 1:15 Free

5x50 :55 stroke [flyers #3 is free]

2x125 2:05 free

2:00 Break [Add Fins]

6x25 :30 stroke

3x50 :50 free

8x25 :30 stroke [Flyers #5 is free]

2:00 Break [Remove Fins]

5x50 1:00 Stroke ALL OUT

1x300 6:00 EZ