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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