Warm-up

400 Free/back 8:00

Main "59"

20 x 25 Paddle :25 alt choice, BC 3 to 5

15 x 50 1:00 odd kick, even No free build

1:00 equip change

10 x 100 or 75 AE 1:15 alternate 1 fast, ez

4 x

50 kick 1:00

2 x 50 swim 1:00 2nd 25 fast

:30 sec rest

2 x 25 all out :45