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SCY

Warm up
1 x 250 4:30
4 x 50 stroke 1:10
1 x 250 4:00
4 x 50 stroke 1:10
1 x 250 3:45

Kick set
1 x 200 4:30
8 x 25 sprint kick :40

IM/stroke set
1 x 125 IM [50 fly] 2:15
1 x 125 IM [50 back] 2:15
1 x 125 IM [50 brst] 2:15
1 x 125 IM [50 free] 2:15
1 x 125 IM [50 best stroke] 2:15
1 x 125 IM [50 choice] 2:15

Free/pull set
1 x 400 long & strong 6:00
2 x 300 negative split 4:30
3 x 200 descend 1-3 3:00
4 x 100 last 25 strong 1:30
5 x 50 strong :50

Warm down
4 x 50 1:00

Total: 4750