1 minute rest between sets
1 x 300 on 5:00 rev IM D/K/S REC
5x{1 x 200 on 3:15 Free/Back EN1
{3 x 50 on :55 Swim/FK SLOB EN1
10 x 50 on 1:00 Free EN2
[10 kicks on side every 3 hand hits]
4x{5 x 100 on 1:30 [75 Free/25 short axis CH] EN2
{4 x 25 on :45 DK SLOB [under H2O as far as you can go] HYP
20x{1 x 25 on :30 Fly (or DK SLOB) EN2
{1 x 25 on :30 Back (7 DK's off wall) EN1
3 x 50 on 1:00 CH EZ REC
5,600 Yards
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