Warm Up:
300 FR
300 Pull
200 IM SL Kick
200 Non-FR Drill/Swim
Main Set:
4 x 25 Superman Kick R:15
8 x 25 Hesitation FR R:15
8 x 25 FR R:15
6 x 225 – 195 Build, flip turn @ flags, 20 sprint R:20
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
250 Choice
TOTAL YARDAGE: 3500
