Warm Up:
200 FR
200 IM
6 x 50 Kick 25 UW Kick/25 Swim
6 x 25 Scull
3 x 50 Hesitation Drill
Main Set:
4 x 50 FL @P+40
1 x 400 Pull @P+15
1 x 50 Easy
4 x 50 BA @P+40
1 x 400 Pull @P+10
1 x 50 Easy
4 x 50 BR @P+40
1 x 400 Pull @P+10
1 x 50 Easy
4 x 50 FR @P+40
1 x 400 Pull @P+5
1 x 50 Easy
Cool Down:
400
TOTAL YARDAGE: 4000
