Distance:
Warm Up
300m Choice (w/ Fins)
Main
6 x 25m on :10 RT
1. 25m R Arm
2. 25m L Arm
*Repeat
100m Kick
4 x 50m Free on :15 RT
1. 2 Beat Kick
2. 4 Beat Kick
100m Kick
2 x 100m Free on :15 RT
*50m Catch Up
*50m 3/4 Catch Up
4 x 25m on :30 RT
*Desc 1 - 4
*Same stroke count
*Tight streamline off walls
*3 - 4 Dolphin Kicks off each wall
Cool Down
200m Choice