600 w/u

4 x 150 (75 pull/kick fast, 25 ez, 50 dps)

4 x 125 (50 stroke, 25ez, 50 stroke)

4 x 100 (75 dps, 25 fast)

4 x 75 (25 stroke, 25 ez, 25 stroke)

4 x 50 (kick w/fins, 4 dolphin kicks off waa)

4 x 25 (1/2 fast 1/2 ez, 1/2 ez 1/2 fast. 25 fast, 25 ez

6 x 50 - Kick w/fins, free w/board