Warm Up:
3 x 100 Not Free (any stroke but freestyle) R:20
3 x 50 SL Kick NO FINS R:20
3 x 100 Free R:20
3 x 50 SL Kick NO FINS R:20
3 x 100 Not Free R:20
Main Set:
4 x 50 Pocket Scull/Free by 25 R:20
4 x 50 Fast Free R:20
4 x 50 6 Kick Switch Free w/ arms by your side/Free by 25R:20
4 x 50 Fast Free R:20
4 x 50 1 Arm Free/Free by 25 R:20
4 x 50 Fast Free R:20
4 x 50 Fancy Finger Free (#1 is just fist, #2 is 1 finger, #3 is 2 fingers, #4 is 3 fingers)/Free by 25 R:20
3 x 50 Fast Free R:20
2 x 50 UW Free (Fins allowed)/Free by 25 R:20
2 x 50 Easy Free R:20
1 x 50 Sprint
Cool Down:
400 Free
TOTAL YARDAGE: 3400
