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
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