1 x 400 choice
4 x 100 free (25 swim/25 sculling)
8 x 50 back (25 drill/25 swim)
Kick Set (ladder)
100 fly + 200 free + 300 free + 400 free + 400 back + 300 back + 200 back + 100 fly kick on back
Time on ladder: 44'
Cooldown
1 x 400 (25 scull/25 swim)
