10-4 Warm-up 200 DKS 6X75 (25 polo/25 scull/ 25 swim) 150 free with fist 3X50 on R:10 (25 kick on side/25 DPS) 150 free, catch-up 3X50 on R:10 (free, long extensions and strong pulls) 150 free, build 3X50 on R:10 free swim 50 ez 200 free, med R:20 4X25 kick free fast R;05 after 1-3, R:15 after last one 200 free (150 med, R:10/ 50 fast R:20) 2X50 drill free, your choice R:10 after 1st, R:20 after 2nd 200 free (100 med, R:10/100 fast, R:20) 100 free, DPS R:15 200 free (50 med, R;10/150 fast R:20) 2X50 free drill, your choice R:10 after 1st, R:20 after 2nd 200 free FAST 100 EZ 5X100 IM kick 5X150 (25 stroke hard/ 75 ex free/ 25 free hard/25 ez stroke) 200 cooldown