Warm up
1 x 600: 300 free/300 non-free
600
Drill
1 x 100: Catchup
1 x 50: Kick
4 x 25: Swim Build
1 x 100: Slow arm Recovery
1 x 50 Kick
4 x 25: Swim Build
500/1100
Main Set
1 x 100: Moderate +10
1 x 75: Build +10
1 x 50: Good Effort +10
4 x 25: #1: 4 breaths, #2: 3 breathes, #3: 2 breaths, #1: 1 breath
2 x 100: Good Effort +15
2 x 75: Moderate +15
2 x 50: Build +15
8 x 25: #1-2: 4 breaths, #3-4: 3 breathes, #5-6: 2 breaths, #7-8: 1 breath
3 x 100: Build +20
3 x 75: Good Effort +20
3 x 50: Moderate +20
12 x 25: Odds Easy, Evens 0-1 Breath