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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