2 X 100 FRIM @ 2:00 (Freestyle IM Freestyle no Fly)12 X 25 @ :40 Kick 100IM Order8 X 50 @ 1:00 Pull (3 Cycle/5 Cycle Breathing)4 X 75 @ 1:30 Free (4 Exhales)6 X 25 @ :30 Back (Desc 1-3)2 X 50 @ 1:00 (1 Build ~ 1 Fast)4 X 75 @ 1:30 Free (4 Exhales)6 X 25 @ :40 Breast (Desc 1-3)2 X 50 @ 1:00 Breast (1 Build ~ 1 Fast)4 X 75 @ 1:30 Free (4 Exhales)3 X 25 @ :30 Fly (Desc 1-3)1 X 50 @ 1:00 Fly (1 Fast)100 SSP (Smooth Swim Perfect)