Warm Up:
300 FR
300 Pull
200 ABF
Main Set:
2x Choose BR or FL
1 x 100 Stroke kick P+50
2 x 75, 50 Stroke Build, 25 3-3-3 FR Sprint P+30
3 x 50 Stroke/FR Desc. P+30
50 R: 10
200 Easy
2 x 150 FR Neg. Split P+30
2 x 150 (25 FL/ 50 BA)x2 Neg. Split P+30
2 x 150 (50 BA/25 BR)x2 Neg. Split P+30
2 x 150 (25 BR/50 FR)x2 Neg. Split P+30
Cool Down:
400 Breathing Ladder
TOTAL YARDAGE: 3400
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