Warmup
	4	50	Kick
	1	200	NF Drill
	1	200	Swim Choice
Main Set	2		rounds
	1	200	Free + 10
	2	100	NF + 20
	1	50	EZ
	12	50	Choice or IM – from middle of pool, on 1:00
	4	100	Pull
	2	200	Free / NF by 100
	2	100	IM