Mixie

Warm Up:
8x50 free on base
6x100: 75 free; 25 stroke on base + :10
4x25 flutter kick on back
Main Set:
2x through:
300 on base
4x50 (25 free; 25 stroke)
2x100
1 on base
2 on B-:05
Cool Down:
6x75--25 free, 25 kick, 25 stroke
50 choice
Total: 3000