Warm Up:
200 Free
200 Pull
8 x 50 IM Order Kick/Swim by 25
200 Choice
Main Set:
Repeat the following 4 times:
1 x 100 Breast Kick @ P+50
2 x 75 50 Breast Build, 25 Free w/ as few breaths as possible @ P+30
3 x 50 Breast/Free by 25 Descend @ P+30
Cool Down:
4 x 25 Pocket Scull
4 x 25 Fist Drill Free
300 Choice
TOTAL YARDAGE: 3100
