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:
3 x 50 25 – 6 Kick Switch on BA (with arms by your side), 25 BA R:20
2 x 50 BA Fast R:20
3 x 50 25 – SLOB w/ cup on head, 25 BA (with cup still on head) R:20
2 x 50 BA Fast R:20
3 x 50 BA Lane Line Pull R:20
2 x 50 BA Fast R:20
1 x 50 Double Arm BA R:20
3 x 200 Non-Free Build R:30
3 x 200 FR Build R:15
100 Non-Free Sprint
Cool Down:
400 Free
TOTAL YARDAGE: 3400
