Long Course Is Hard!

Warm Up:
1. 100 free base +20
4x50 free base+15
2. 100 stroke base +20
4x50 free base+10
3. 100 free base +20
4x50 free base+5
4. 100 stroke base +20
4x50 free base
Main:
100 easy free
8x100 free on base+20 (pacing)
200 easy free
4x50 stroke
Total: 2400 m