Warm Up:
200 FR
200 IM Drill/Swim
2 x 100 Kick
4 x 50 Fist Drill/Swim
8 x 25 Scull
Main Set:
10 x 25 UW FL Kick w/ Fins @:40
50 Easy
10 x 50 FR Hold 500 P @1:00
100 Easy
6 x 50 All Gear + Chute R: 30
100 Easy
6 x 50 Resistance Bands
100 Easy
1 x 100 Sprint
Cool Down:
300
TOTAL YARDAGE: 3100
