Warm Up:
200 Swim
200 Free Pull
200 IM
200 Free
Main Set:
6 x 100 Odd – FINS ON 25 UW/75 Free, Even – 75 Free/25 UW @2:00
6 x 100 Odd – FINS ON Kick/Swim by 25, Even – Sprint trying to beat your PR @2:00
10 x 100 – FINS ON #1-3 – Descend Free, #4 – Smooth, #5 – Sprint trying to beat your PR @2:00
Cool Down:
4 x 100 Odd – Free, Even – Double Arm Back
TOTAL YARDAGE: 3400
