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SCY

Warm up
2 x 200 3:15
3 x 100 1:30
12 x 25 :40 stroke

Kick set
1 x 200 4:30
1 x 100 2:15
2 x 50 1:15
4 x 25 :45 fast

Stroke set
2x
2 x 25 :40 fly
2 x 25 :40 back
2 x 25 :40 brst
2 x 25 :40 free
1 x 200 3:30 IM strong

Freestyle/pull set
5 x 100 1:30 long & strong
4 x 100 1:25 last 25 strong
3 x 100 1:20 neg split

Sprint set
2x
3 x 25 :20
3 x 25 :25
3 x 25 :30
3 x 25 :35
[RD1 best stroke no free, RD2 choice]

Warm down
4 x 50 1:00

Total: 4300