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:
2 x 100 FR @ Round P (see below for pacing for each of the 4 rounds)
3 x 50 IM Transition @ 50PIM+10 **#1: 25 FL, 25 BA; #2: 25 BA, 25 BR, #3: 25 BR, 25 FR
4 x 50 FR, 5 under, 3 out @ 50PIM+10 **5 underwater dolphin kicks followed immediately by 3 strokes before your first breath off of each wall
1 x 50 Easy
Intervals for the 100s of each round:
Round 1: P+10
Round 2: P+5
Round 3: P+10
Round 4: P+5
Cool Down:
400 Choice
TOTAL YARDAGE: 3800
