10 minute warm-up
300 every 3rd length non-free
6 x 50 kick
400 free, 50 fly, 200 reverse IM
300 free, 50 back, 200 IM
200 free, 50 breast, 200 reverse IM
100 free, 50 choice, 200 IM
300 swim down
10 minute warm-up
300 every 3rd length non-free
6 x 50 kick
400 free, 50 fly, 200 reverse IM
300 free, 50 back, 200 IM
200 free, 50 breast, 200 reverse IM
100 free, 50 choice, 200 IM
300 swim down