W-up 300*3 5'30 1st 100mFr+50mBa
2nd Fly,Ba,Br/50m
3rd 100mIM
Kick 100*6 1'40 cycle in
rest
50*4 1'20 des. to EN3
Pull 200*3 3' B-up
rest
50*4 1'10 1E3H
Swim 100*4 1'30 form
50*8 '50 Fly→Fr→Fly
200*3 3' IM
rest
25*4 1' Fly/S1
Down 50*8
