2023/09/24 Practice

Warm Up:
200 Free
200 Free Pull DPS
4 x 50s SL Kick NO FINS

Main Set:
3 x 50s Fly @ P+30
1 x 500 Free Pull B/E 3/5/7/5/3 by 100
1 x 50 Double Arm Back

3 x 50s Back @ P+30
1 x 500 Free Pull B/E 3/5/7/5/3 by 100
1 x 50 Double Arm Back

3 x 50s Breast @ P+30
1 x 500 Free Pull B/E 3/5/7/5/3 by 100
1 x 50 Double Arm Back

3 x 50s Free @ P+30
1 x 500 Free Pull B/E 3/5/7/5/3 by 100
1 x 50 Double Arm Back

1 x 100 ALL OUT Sprint Free

Cool Down:
4 x 25 Pocket Scull (w/ snorkel if you have one)
4 x 25 Firework Scull (w/ snorkel if you have one)
1 x 300 Easy

TOTAL YARDAGE: 4000