Warmup: 400
Warmup #2: 4 x [4 x 25 IM order, smooth]
Kick: 200 dolphin, fins
Swim: 3 x (4 x 100 fs, moderate, 2 x 25 fast) (:15 rest all the way)
Warmdown: 10 minutes
Warmup #2: 4 x [4 x 25 IM order, smooth]
Kick: 200 dolphin, fins
Swim: 3 x (4 x 100 fs, moderate, 2 x 25 fast) (:15 rest all the way)
Warmdown: 10 minutes
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