Warm Up:
400 Free/Back By 50
6 x 50 Kick R:10
8 x 25 IM Order R:15
200 Pull
100 Double Arm
Main Set:
8 x 50 Free (Optional: use resistance if you have it available (ex. parachute)) @ P+25
4 x 100 Free Pull @ P+10
2 x 200 Free Build @ P+10
2 x 400 Free @ P+10
Cool Down:
25 Double Arm
50 Free B/E 3
75 Free B/E 5
100 Free B/E 7
75 Free B/E 5
50 Free B/E 3
25 Double Arm
TOTAL YARDAGE: 3500
