Warm up
1 x 600: 300 free/300 non-free
(600/600y)
Drill
1 x 100: 50 Single Arm/50 Swim
1 x 200: IM Drill (single arm)
3 x 100: 50 Fly/50 Free, 50 Back/50 Free, 50 Breast/50 Free
(600/1200)
Main
2 x 300: #1: IM, #2: Free
1 x 50: Dolphin Kick on back, +25
2 x 50: Non-Free, Odds: +25, Evens: +15
1 x 50: Dolphin Kick on back
4 x 50: Non-Free, Odds: +25, Evens: +15
1 x 50: Dolphin Kick on back
6 x 50: Non-Free, Odds: +25, Evens: +15
1 x 50: Dolphin Kick on back
1 x 300: Free
1 x 50: Dolphin Kick on back
1 x 200: Free
1 x 50: Dolphin Kick on back
1 x 100: Free
1 x 300: IM
(2400/3600)