Warm-up
- 4 x 50 swim/kick
- 4 x 50 dril/swim
- 4 x 50 DPS
Main Set
- 10 x 100 on 3 minutes.
- sprint first four
- take #5 easy (do what you need to to get your head back in the game)
- sprint 6-8
- take #9 easy
- sprint last one!
Cool Down
- 100 EZ
- 4 x 50 kick with fins