Warm Up:
200 FR
200 IM
4 x 50 UW FL Kick w/ Fins/Swim
4 x 50 Destination Drill w/ Fins
Main Set:
3 x 100 FR @P+10
2 x 150 FR @[P+10]-5
1 x 300 FR @[P+10]-10
50 Easy
3 x 100 FR Pull @P+10
2 x 150 FR Pull @[P+10]-5
1 x 300 FR Pull @[P+10]-10
50 Easy
3 x 100 FR w/ Fins @P+10
2 x 150 FR w/ Fins @[P]-5
1 x 300 FR w/ Fins @[P]-10
Cool Down:
400 Choice
TOTAL YARDAGE: 4000
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