Swim:

1x

1 x 200 swim

1 x 200 kick

1 x 200 pull

Pre-set:

1x

8 x 50 fly strong on 0:50 with fins holding UWK and stroke numbers

Extra 0:30

6 x 100 back with paddles on 1:40 increasing UWK count by two each repeat (start with 1 kick)

Extra 0:30

4 x 150 breast on 2:30 odd laps have a double pull out off each wall - must hold the same stroke count each lap and that includes the laps with double pullouts

Extra 0:30

2 x 200 free on 3:20 with two UWK off each wall

#1 = n/s

#2 = descend by hundred

1 x 100 easy

Main set:

1x

4 x 50 choice or fly for IMers moderate on 0:50

3 x 100 free BA on 1:40

4 x 50 choice or back for IMers moderate on 0:50

3 x 100 free BA on 1:30

4 x 50 choice or breast for IMers moderate on 0:50

3 x 100 free BA on 1:20

1 x 100 easy on 5:00

1x

4 x 50 free moderate on 0:45

3 x 100 choice or IM BA on 1:45

4 x 50 free moderate on 0:45

3 x 100 choice or IM on 1:35

4 x 50 free moderate on 0:45

3 x 100 choice or IM on 1:25

1 x 300 easy on 5:00