Warm Up:
300 Swim with fins
300 Free Pull
4 x 50s SL Kick NO FINS @ 1:00
6 x 50s IM transitions – 25 Fly/25 Back, 25 Back/25 Breast, 25 Breast/25 Free
1 x 50 Easy
Main Set:
2 x 125 Free Drill/Swim by 25 R:40
4 x 75 Free Descend R:15
2 x 125 Free Drill/Swim by 25 R:40
4 x 100 Free Descend R:10
2 x 125 Free Drill/Swim by 25 R:40
4 x 75 Descend R:15
Cool Down:
4 x 100 Odd – Free, Even – Double Arm Back
TOTAL YARDAGE: 3300
