600 Ch

4 x 150 2:20 100sw/50kick

600 pull

8 x 75 1:10 50sw/25kick

12 x 50 (4 fly :50, 4 bk :50, 4 br :55)

12 x 50 :50 o:low stk count e: 3 breath

12 x 25 :30 o:fast breakout e: no breath

3x (2 x broken 400 1 fast, 1 recover)
200 3:20, 3:40, 4:00 by rd
100 1:40, 1:50, 2:00 by rd
2 x 50 :50, :55, :60 by rd
4 x 100 1:40 o:sw/k by 50, e: snorkel