Warm Up:
1000 SKIPS (Swim Kick IM Pull Swim)
Main Set:
2 x 25 Superman Kick R:15
4 x 25 1/2 Superman Kick, 1/2 Hesitation FR R:15
4 x 25 1/2 Superman Kick 1/2 Swim R:15
4 x 25 Deadman Start Sprint
50 Easy
2 x Broken 200s:
75 R:20
50 R:20
50 R:20
25 R:20
100 Easy
Cool Down:
1 x 25 FR Breathe every 1
1 x 50 FR B/E 3
1 x 75 FR B/E 5
1 x 100 FR B/E 7
1 x 75 FR B/E 5
1 x 50 FR B/E 3
1 x 25 FR B/E 1
100 Choice
TOTAL YARDAGE: 2500
