4x		75	Kick choice of stroke
4x		75	Kick / Catchup Drill / Swim
4x		75	Free Build
6x		150	Odd : NF – Quiet Free – NF
			Even: Free – Quiet NF – Free
6x		100	Odd: Medley order (Bk, Br, Fly, Free)
			Even: IM order
6x		50	NF Descend 1-3, 4-6
		100	EZ
2x		200	Pull
8x		50	Free Ascend 1-4, 5-8