Warm-up
- 4 x 100 descend 1-4. (Start slow, build to uptempo by last 100)
- 4 x 50 kick
- 4 x 50 scull/swim by 25
Main Set
2 Rounds
- 4 x 50 drill +20
- 4 x 50 uptempo + 20
- 2 x 50 SPRINT +30
- 50 EZ
4 x 100 descend 1-4 on +40 (try to swim first one on cruise, last one SPRINT)
Cool Down
- 100 EZ
- 4 x 50 kicking