Warm-Up = 400m
4 x 100 fr
9 x 50m = 450m
50s IM order (fly/back, back/breast, breast/free)
Main set – 3 x (600m x 3 = 1800m)
150 IM (fly, free, back, free, breast, free)
200 IMMI (fly, back, breast, free, free, breast, back, fly)
250 Jumbo IM (25 fly, 50 back, 75 breast, 100 free)
Total = 2650m
