Warm up 4 x 3 x 50
1-3: Scull / kick
4-6: swim free
7-9: Fly, bk, breast by 50
10-12: free
(600)
4 rounds:
1 x 200 IM or Stroke
1 x 50 Moderate
1 x 100 IM or Stroke
1 x 50 Fast
1 x 200 IM or Stroke
1 x 50 easy
IMs are on +30
50s one of each stroke by round +45
(2600/3200)
Dessert
8 x 50
Breathe 4,3,2,1 by 50
(400/3600)