Warm Up:
200 FR
200 IM
6 x 50 UW Kick/Swim w/ fins
6 x 25 Scull
3 x 50 BA
Main:
6 x 50 Kick, no fins @ R:20
8 x 50, 1 arm FR with paddles, other arm at your side (first 25 right arm, second 25 left arm) @ R:20
8 x 200, 75 FR, 50 stroke, 75 FR @ P+15
6 x 50 No breath FR/Easy, by 25 @ 50P+25
Cool Down:
400 Choice
TOTAL YARDAGE: 4000
