2x400 Warm Up w/ :30 sec rest b/w each 400
1) Swim - Distance per stroke (Stroke count - 2 each 25)
2) Kick/Swim by 25
12x25 w/ :20 sec rest
(4 breaths, 3 breaths, 2 breaths, repeat)
6x100 Pull @ 1:45 (Descend 1-3, 4-6)
8x50 @ :60 (drill/swim by 25)
1) thumb to shoulder
2) long dog paddle
3) R/L arm
4) free to back - 7 strokes free with 6 strokes back
200 Cool Down
*2300
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