Warm Up Set:
1 x 100 IM kick
1 x 75 free drill
1 x 75 fly/bk/br by 25s
1 x 75 br drill
1 x 75 fr/fly/bk by 25s
1 x 75 bk drill
1 x 75 br/fr/fly by 25s
1 x 75 fly drill
1 x 75 bk/br/fr by 25s
700
Main Set:
50 free – DPS
4 x 125 IM +30 rotate the 50 throughout
50 free – DPS
4 x 100 IM or non-free +25
50 free – DPS
4 x 75 IM or non-free +20
50 free – DPS
4 x 50 one each stroke +15
50 free – DPS
4 x 25 one each stroke +10
50 free – DPS
2100/2800
Kick set:
8 x 50 fast/easy by 25s
Two each stroke
400/3200