Drill set:
1 x 300, every 3rd length kick
1 x 300, every 3rd length non-free
600
Main set:
1 x 200 non-free or IM +30
1 x 100 free easy then regroup
2 x 100 non-free or IM +25
1 x 100 free easy then regroup
4 x 50 non-free +20
1 x 100 free easy then regroup
8 x 25 non-free +15
1 x 100 free easy then regroup
1800
Two or Three rounds:
4 x 75 rotating IM +20
1 x 50 free
3 x 50 one of each stroke +15
1 x 50 free
4 x 25 all the same non-free stroke +10
1 x 50 easy
700 per round
Dessert:
1 x 200 kick
4 x 150 pull
800
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