Warm Up

200 Free/Back

2x

2x25 Fly [Focus on a Good Finish] @ :30

50 Fly/Back @ :50

2x25 Back [Focus on a Good Finish] @:30

50 Back/Breast @ :50

2x25 Breast [Focus on a Good Finish] @ :30

50 Breast/Free @ :50

Kick

3x100 Kick @ 1:50

100 Kick @ 1:35

2x100 Kick @ 1:50

2x100 Kick @ 1:35

100 Kick @ 1:50

3x100 Kick @ 1:35

4x100 Kick w/Zoomers @ 1:20

Pre-Set

3x

1x13 IMO @ :20

4x25 IM Roll @ :30

1x37 IM Roll @ :40

3x50 IM Roll @ :50

100 IM @ 2:00

Main Set

200 Free/IMO @ 3:00

4x

50 Free @ :40

50 Back All Out @ :50

200 Free/IMO @ 3:00

4x

50 Free @ :40

50 Breast All Out @ :50

200 Free/IMO @ 3:00

4x

50 Free @ :40

50 Free All Out @ :50

200 Free/IMO @ 5:00

200 IM Dive All Out @ 5:00

Finish

100 IM Relay Race [4x100 IM Race]