Warm Up:
200 FR
200 IM
8 x 50 25 UW FL Kick, 25 Swim w/ Fins @1:00
4 x 50 Hesitation Drill FR w/ Fins
Main Set:
6 x 100 FR Pull @P+15 Desc 1-3 & 4-6
6 x 100 IM @P+25 Desc 1-3 & 4-6
6 x 100 NON-FR @P+25 Desc 1-3 & 4-6
16 x 25 Dead-Outs
ODD: 5 Push-Ups
EVEN: 20 sec Hollow Hold
Cool Down:
400
TOTAL YARDAGE: 3600
