Warm up
400 swim, 400 pull, 200 kick
Three rounds of:
1x300 - 4:30 moderate effort
2x100 - 2:00 choice, maximum effort (cook on these, extra points for barfing in the gutter)
12x50 - 1:00 no freestyle (If you have to do freestyle it must be kick)
12x75 - 1:20 moderate 50 free, 25 fast stroke
20x25 - :30 five times through - moderate/underwater/moderate/fast. (Fins are an option)
1x600 winding down
=5100 SCY
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