600 standard warm-up
2x300
1. 100 free, 100 choice, 100 free
2. 100 choice, 100 free, 100 choice
5x200 Free (150 medium, 5 seconds rest, 50 at 90% effort)
400 build within each 50 to all out sprint
300 sprint within flags to wall area
200 build within each 50 to all out sprint
100 sprint streamlines
2x200 pull
2x150 kick
3x100 IM
2x50 sprint
100 warmdown
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