Stroke and Distance
Warm Up:200 FR200 IM 6 x 50 UW Kick/Swim6 x 25 Scull3 x 50 DPS FR Main Set:16 x 50 @P+40 1: FL/BA2: BA/BR3: BR/FR4: FR/FR 1 x 1000 FR…
Open Water Distance
Warm Up:200 FR200 IM 6 x 50 UW Kick/Swim w/Fins 6 x 25 Scull3 x 50 DPS Main Set:6 x 100 FR @P+10 6 x 100 FR w/ Bouy Only…