Warm Up:
200 Free
4 x 50 FR Drill
4 x 50 SL Kick No Fins R:20
8 x 25 IM Order R:15
100 Double Arm
Main Set:
2x through the following:
4 x 100 Free @P+10
2 x 50 Free Sprint @2:30
1 x 100 Choice Easy
2x through the following:
4 x 100 IM @P+20
2 x 50 Stroke (Non-Free) Sprint @2:30
1 x 100 Choice Easy
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: 3600
