400 choice

2:00 rest

8x 75 @ 1:15 - odd = K D S, even = S D K

2:00 rest

#Free

12x 25 @ :40 - free BLUE

6x 100 @ 1:30 - free pink - hit the pace - be efficient

8x 50 @ 1:10 - free BLUE

4x 150 @ 2:15 - free pink - hit the pace - be efficient

4x 75 @ 1:40 - free BLUE

3x 200 @ 3:00 - free pink - hit the pace - be efficient

2x 100 @ 2:10 - free BLUE

300 free lung buster

#IM

12x 25 @ :40 - fly BLUE

5x 100 @ 1:40 - odd = free pink / even = IM red - be efficient

8x 50 @ 1:10 - back BLUE

4x 125 @ 2:00 - odd = free pink / even = IM red (extra free) - be efficient

4x 75 @ 1:40 - breast BLUE

2x 250 @ 4:00 - odd = free pink / even = IM red (extra free) - be efficient

2x 100 @ 2:10 - free BLUE

400 free lung buster