WARM UP(600-850 yds)

1 x 150-200 swim
1 x 150-200 pull
4-6 x 75
25 shark fin left side – press left armpit down
25 shark fin right side – press right armpit down
25 6-3-6

MAIN SET (1400-2150 yds)

8 x 50 on 1:00/1:10/1:20 swim golf
Count your strokes ADD your time
Drop your score by one or more each rep.
1 x 100 EZ recovery
Broken 1650 OR broken 9000
275, 250, 225, 200… OR 200, 175, 150, 125…
first person goes when last person touches

COOL DOWN (300 yds)

1 x 100 double arm back stroke
2 x 50 fly kick on your back
don’t forget to kick upwards!
1 x 100 EZ

Total Yards: 2300 – 3300

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