WARM UP(1200 yds / 22 min)

1 x 400
Two Rounds of 4 x 100 on 1:50 FADDLE
#1: Right paddle + Left Fin
#2: Left paddle + Right Fin
#3: Both paddles + Both fins
#4: No paddles + no fins

MAIN SET (1500 yds / 24 min)

Theme of Set: The six-beat kick
4 x 200 on 3:20
4 x 100 on 1:40
4 x 50 on :50
4 x 25 on :25

COOL DOWN (600 yds / 12 min)

1 x 200 pull on 3:30
4 x 50 kick on 1:30
2 x 100 on 2:00

Total Yards: 3300

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