W/U w fins:

300 swim

300 kick

200 pull

4 * 50 @ :45 (build

(1000)

Pre-set: w/paddles

8 * 50 @ :55 (build by 25

(400/1400)

Main-set: (adjust intervals as needed)

6 * 100 @ 1:35 (desc 1-3, 4-6

4 * 75 @ 1:15 (strong

8 * 25 @ :30 (odds FAST

(1100/2500)

Closer: pull -or- kick (fins opt.)

6 * 50 @ :50 (neg split

(300/2800)

Loosen down