Warm Up:
200 Free
200 Pull
8 x 50 IM Order Kick/Swim by 25
200 Choice
Main Set:
5 x 100 IMs @ P+20
Repeat the following 4 times, without any breaks between the rounds. (Round 1 should roll straight into round 2; round 2 should roll straight into round 3, etc.)
1 x 200 Free @ P+5
1 x 50 Easy @ P+50
1 x 100 Free @ P+5
1 x 50 Easy @ P+50
Cool Down:
4 x 25 Pocket Scull
4 x 25 Fist Drill Free
300 Choice
TOTAL YARDAGE: 3100
