Warm Up:
200 Swim
100 Kick No Fins
200 Free Pull
100 Kick No Fins
200 IM Drill/Swim
100 Kick No Fins
Main Set:
4 Rounds of the following:
1 x 125 Free R:10
1 x 50 Stroke (Round 1: Fly, Round 2: Back, Round 3: Breast, Round 4: Free) R:20
1 x 75 Free R:10
1 x 50 Stroke (Round 1: Fly, Round 2: Back, Round 3: Breast, Round 4: Free) R:20
4 Rounds of the following:
1 x 75 Kick w/ Fins R:20
1 x 50 Kick w/ Fins R:20
20 x 25 IM Order R:15
Cool Down:
200 Free
TOTAL YARDAGE: 3700
