WARM UP (1200 yds / 24 min)

1 x 300 choice
4 x 125 on 2:30
25 left arm
25 right arm
75 free

8 x 50 on 1:15
25 kick on side
25 free

MAIN SET (1800 yds / 30 min)

Three Rounds:
4 x 50 swim golf on 1:00
1 x 300 pull keeping the lowest stroke count achieved
1 x 100 on 2:00 keep the lowest swim golf score x 2

COOL DOWN (100 EZ)

Total Yards: 3100

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