Bang a Gong

1 x 200 CH REC

Ben's Warm-up set

5 x 200 on 3:00 FK w/ fins EN2

{1 x 300 on 4:15 IM EN1

{4 x 225 on 3:00 hold 2:50

(1-3 Free, last one is IM dbl the Brst)

{1 x 300 on 4:15 IM EN1

{2 x 400 on 5:00 Fr hold 4:40

{8 x 25 on :30 Fly EN2+

{1 x 1000 on 12:00 Timed EN3

{8 x 50 on 1:05 Bk/Brst REC

3 x 200 on 3:15 FK w/ fins EN1

First thing we do...

1 x 200 CH

{4 x 200 on 2:50 CH FK EN2

{3 x 500 on 6:45 BOSS EN2-EN3

{1 x 300 (150 Bk/150 Brst) EN1

2x{1 x 600 IM RPT swum as follows

{ 4 x 50 on :50 Fly desc 1-4 EN1-EN3

{ 1 x 100 on 1:30 Back EN2

{ 4 x 50 on 1:00 Brst BPA EN3

{ 1 x 100 on 1:10 Free FAST EN3+

{1 minute rest

3x{2 x 225 on 3:00 hold better than 2:50 EN2+

{3 x 50 on :55 Bk/Brst EN1