Warm Up:
1 x 200 FR
2 x 100 Kick
4 x 50 25 Fist, 25 Catch-Up
8 x 25 Low Scull
Main Set:
3x
4 x 25 Stroke
2 x 25 Kick
4 x 25 Stroke
2 x 25 Stroke Drill
1 x 100 FR Fast
1 x 200 FR w/ Paddles
200 Easy
200 FR Sprint
Cool Down:
500
TOTAL YARDAGE: 3500
