All Together Now

9 x 100 Free EN1-EN2

1-3 on 1:30, 4-6 on 1:25, 7-9 on 1:20

9 x 50 Sprint Medley SP3

3 on 1:00, 3 on :55, 3 on :50

2 x 5 x 50 on :40 EN2

3x{1 x 100 on 1:20 EZ Speed EN2

{2 x 75 on 1:10 descend 1 & 2 and build each EN2-EN3

{3 x 50 on BPA EN3

{1 minute break

1st round on :50, 2nd round on :55, 3rd round on 1:00

8 x 75 on 1:30 Back EN1

9 x 100 on 1:40 descend 1-6; BPA 6-9 EN2-EN3

3 x 50 on 1:10 catchup EZ

4,700 Meters SCM