Long Course

Warm Up:
200 freezy
descending ladder:
200 free
50 back fly kick (ugh)
150 free
50 back fly
100 free
50 back fly
50 free
50 back fly
Main Set:
4 times thru
4x50
odds free on base; evens but free on B+20
150 free (alternate 50 fast 1. first 50; 2. 2nd 50; 3. 3rd 50; 4. 1st 50)
cool-down:
400 free
Total Distance: 2700 m