1 x 200 Warmup

8 x 50 Free

8 x 50 Kick Choice

2 Rounds (1st Round with PDF’s, 2nd without)

4 x 75 Kick IM Order

4 x 75 Swim (50 free, 25 stroke -roll through IM order)

1 x 50 Choice

2 Rounds (1st Round with PDF’s, 2nd without)

1 x 100 Free

1 x 100 IM

2 x 100 Free

1 x 100 IM

3 x 100 Free

1 x 100 IM

200 Cooldown