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