w-up 400 8' ch
200*3 3' IM
drill 50*6 1'15
kick 100*4 1'50 side kick with fin
25*4*2 '30 UW with fin (set rest 1')
pull 100*6 2' odd B-up even DPS
rest 3'
swim 100*2*4 1'30 AT odd IM even IM-R
down 400
w-up 400 8' ch
200*3 3' IM
drill 50*6 1'15
kick 100*4 1'50 side kick with fin
25*4*2 '30 UW with fin (set rest 1')
pull 100*6 2' odd B-up even DPS
rest 3'
swim 100*2*4 1'30 AT odd IM even IM-R
down 400