Warm up:
- 300 Free
- 3 x 150 as 50 Free / 50 Kick / 50 Free all at 75% with 20 sec recovery
- 1 x 150 easy pull with paddles no buoy
Kick Set:
- 2 rounds
- 100 kick with board at 75%
- 4 x 50 Side-to-Side kick with fins with 20 sec recovery
- 4 x 25 kick with board at 100% with 40 sec recovery
- one minute recovery and begin again
Main set:
- 2 rounds
- 3 x 150 free at 75% with 15 sec recovery
- 5 x 50 at 85% with 20 sec recovery
- 200 pull with buoy at 85%
Cool Down:
- 100 easy
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