Warm-up:  200  :30 RI
                  150   :20 RI
                  100   :10  RI

20 x 50 Desc by 5’s first and third set-stroke; second and fourth set-free

Main set: All EN2 All free

12 x 100 on 1:20, 1:25, 1:30, 1:35, 1:40

12 x 75 on 1:00, 1:05, 1:10, 1:15, 1:20

12 x 25 on :20, :25, :30

Kick set:    8 x 100 kick Build/ last 25 all out :30 RI

Drill set: 10 x 50 on 1 Short axis or long axis Combo drill

Cool down:        10 x 50 on 1   Stroke down/ Free back