1 x 200 @ 3:00 FR, 3 uwdk each wall, 3 strokes before breath each wall

4 x 25 @ :45 scull

1 x 200 @ 3:00 FR, 5 uwdk each wall, 2 strokes before breath each wall

4 x 25 @ :45 scull

1 x 200 @ 3:00 FR, 7 uwdk each wall, 1 stroke before breath each wall

4 x 25 @ :45 scull

3:00 break

Fins:

20 x 25 @ :30, odds FL with perfect breakouts, evens hlcp with low breath

3:00 break

2 x 50 @ :55 FR with pads, dps

2 x 100 @ 1:15/1:25 FR, hold best av

4 x 50 @ :55 FR with pads, dps

4 x 100 @ 1:15/1:25 FR, hold best av

6 x 50 @ :55 FR with pads, dps

6 x 100 @ 1:15/1:25 FR, hold best av

:30 rest

10 x 50 @ :45, hold better than half of best average

4:00 break

3 x 25 @ :30 FL, 5+ uwdk, 1d1u, perfect strokes

1 x 75 @ 1:00 FR, red

1 x 50 @ 1:30 FL, timed.

6 x 25 @ :30 FL, same

2 x 75 @ 1:00 FR, red

1 x 50 @ 1:30 FL, timed

9 x 25 @ :30 FL, same

3 x 75 @ 1:00 FR, red

1 x 50 @ 1:30 FL, timed

12 x 25 @ :30 FL, same

4 x 75 @ 1:00 FR, red

1 x 50 @ 1:30 FL, timed

2:00 rest

6 x 25 @ 1:00 Dive, timed. odds FL, evens FR

cool down