1 minute rest between sets
1 x 300 on 5:00 rev IM DKS REC
12 x 75 on 1:30 free/stroke/free EN1
10 x 100 on 1:45 25 strk dr/25 strk quick dr/ EN2
50 build to FAST finish
alt 100 Free/100 Stroke
6 x 25 on :45 sprint medley SP3
1-3 free, 4-6 stroke
5x{1 x 50 on 1:00 stroke BPA EN3
{3 x 50 on :45 free EN1
{1 x 50 on 1:00 stroke BPA EN3
5 x 100 on 2:00 breath control HYP
descend from 15 breaths by at least 2
6 x 25 on 1:00 MOPS SP3
4,250 Yards
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