Warm Up:
200 FR
200 IM
6 x 50 UW Kick/Swim w/ fins
6 x 25 Scull
3 x 50 BA
Main:
4 Rounds of the following:
4 x 50 Stroke/FR @ 50PIM+20
1 x 100 IM Fast @ PIM+30
1 x 100 FR Fast @ P+30
1 x 200 FR Pull without paddles, B/E 5
Cool Down:
200 Choice
TOTAL YARDAGE: 3600
