Warmup
- 300 – every third length uptemp0
- 4 x 100 – 25 kick/ 25 drill / 50 build
- 4 x 50 golf (try to reduce stroke count + time for each 50)
Main Set
- 4 Rounds
- 150 uptempo :20s rest
- 50 @ 80%
- 50 EZ
- 2 x 100 kick (fins welcome!)
- 4 Rounds
- 75 uptempo :40s rest
- 50 @ 90%
- 25 EZ
- 2 x 100 kick (fins welcome!)
- 4 x 50 @ 100% :60s rest
- 50 EZ
- 2 x 100 kick (fins welcome!)
Dessert
- 200 pull – stretch out