W-up 200^1 5:00 choice 50^4 1:30 IM(E-1)Drill 50^4 1:30 choice drill/swim by 25Swim 100^4 1:30 choiceLoosen 50^1 4:00 choiceKick 100^3 1:50 S-1 50^4 1:30 S-1 H/E by 25Loosen 50^1 4:00 choiceSwim 100^1 2:30 choice smooth 100^4^4 1:20 choice…