flowers.jpg
Thanks for the beautiful flowers! Such an interesting variety. Very cheery!

WARM UP (1100 yards)

  • 1 x 300
  • Two Rounds
    • 1 x 50 fingertip drag
    • 1 x 50 fists
    • 2 x 100 pull
    • 1 x 100 kick

MAIN SET (1800 – 2100 yards)

  • 8 x 50 swim golf on :55/1:00/1:05/1:10
  • 1 x 200 backstroke – moderate
  • 6 x 100 on 1:30/1:45/1:55/2:10
  • 1 x 100 backstroke easy
  • Kick Set Ladder (500 yards)
    • 25 hard / 25 easy
    • 50 hard / 50 easy
    • 75 hard / 75 easy
    • 100 hard / 100 easy
  • Bonus: 12 x 25 – IM order on :40/:45/1:00

COOL DOWN (200 yards)

  • 1 x 200 choice EZ

Total Yards: 3100 – 3400

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