Warm Up:
200 FR
200 Pull
6 x 50 Kick, no fins R:20
6 x 50 IM Order, no FR R:20
400 Breathing Ladder
Main Set:
5x the following:
1 x 100 FR B/E 5 @P+15
1 x 100 FR 3 In, 3 Under, 3 Out @P+15
No breathing the 3 strokes into the wall, do 3 underwater dolphin kicks after pushing off the wall, and no breathing the first 3 strokes out of the wall
1 x 100 FR @P+15
Cool Down:
12 x 25 Odd: FR w/ as few breaths as possible
Even: Double arm BA
300 Choice
TOTAL YARDAGE: 3500
