Warmup En1

1 x

1 x 300 ch 5:00

4 x 125 Free + Ch 1:50

1 x 150 Fly kick 2:30

2 x 75 Fly RA/LA/S 1:10

8 x 25 Odd Fly even Back :30

4 x 125 IM + Free no breath 2:00

1 x 150 Back Kick 2:30

2 x 75 Back RA/LA/S 1:10

8 x 25 Odd Back even Breast :30

4 x 125 Ch 2:00

1 x 150 Kick Ch 2:30

2 x 75 Brst D/D/S 1:20

8 x 25 Odd Breast even Free :30

Initial Speed Sp3

16 x 25 Odd Swamp even Dive :40

Aerobic En2

12 x 75 D 1-3 1:10

300 easy 5:00