Warm-up

2x

2 x 100 Free @ 1:25

2 x 150 IM @ 3:00 K/Sw by 25

2x

2 x 100 Fr @ 1:25 [50 Smooth, 50 Build]

6 x 25 @ :30 Odds Free (1 Breath) - Even B.O. Choice

Pre-Main

2x

2 x 100 Br @ 2:00 - 25 K/251P2K, 25K, 25 Build a Stroke

4 x 75 Br @ 1:25 - 25 Max DPS, 25 Build, 25 Fast

5 minutes

Main

#A

4 x 200 1 @ 2:10, 2 @ 2:20, 3-4 @ 2:30

1:00 Rest

5 x 150 1 @ 1:40, 2-3 @ 1:50, 4-5 @ 2:00

1:00 Rest

6 x 100 @ 1-3 @ 1:05, 4-5 @ 1:10, 6 @ 1:20

1:00 Rest

2x

3 x 100 @ 1:30 - Swim with Paddles - Max DPS

4 x 50 Fr K @ 1:00 - #1 JMI, #2 1st half of each Lap Race, #3 2nd half, #4 RACE

#B

4 x 200 1 @ 2:20, 2 @ 2:30, 3-4 @ 2:40

1:00 Rest

5 x 150 1 @ 1:50, 2-3 @ 2:00, 4-5 @ 2:10

1:00 Rest

5 x 100 @ 1-2 @ 1:10, 3-4 @ 1:15, 5 @ 1:25

1:00 Rest

2x

3 x 100 @ 1:30 - Swim with Paddles - Max DPS

4 x 50 Fr K @ 1:00 - #1 JMI, #2 1st half of each Lap Race, #3 2nd half, #4 RACE

WD

3 x 100 @ 1:30