Warm Up:
200 FR
200 IM
6 x 50 UW Kick/Swim
6 x 25 Scull
3 x 50 DPS FR
Main Set:
16 x 50 @P+40
1: FL/BA
2: BA/BR
3: BR/FR
4: FR/FR
1 x 1000 FR Every 4th length sprint
1 x 100 Easy
8 x 100 @P+10
Cool Down:
400 Breathing Ladder
TOTAL YARDAGE: 4100
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