Pre-Set
	4	x	50	Kick IMO
	3	x	50	NF Drill IMO (Fl drill, Bk drill, Br drill)…
	3	x	50	Free Drill – R1 Fist drill , R2 Catch up, R3 Finger drag
Main Set
	4	x	100	IM – Stretch it out!
	3			Rounds
	1	x	50	NF – descend across rounds +20
	3	x	50	Fly / Bk by 25 Descend 1-3 +20
	1	x	100	EZ free
	3	x	50	Bk / Br by 25 Descend 1-3 +20
	1	x	50	NF – descend across rounds +15 or +20
	1	x	250	Pull: Breath control:
				100 breathe every 3rd
				75 breathe every 5th
				50 breathe every 7th
				25 breathe every 9th
	6	x	50	Kick