3×200 front crawl with 45s rest, 100 easy,
3×150 form stroke with 30s rest, 100 easy,
Fly swimmers should swim the 150's as 50 fly, 50 free, 50 fly
3×100 IM with 25s rest, 100 easy,
3×50 choice with 15s rest.
[If there's time add another 100 easy and 3×25 fly with 10s]
Reduce 1-3 on each group. This is half the main set from UMBC for 18/7/98 (same set by lengths).