Warm-up
- 300 every 3rd length non free
- 4 x 75 kick/drill/swim
- 2 x 25 scull
Main Set
Two Rounds:
- 10 x 25 FAST + 30
- 1 x 50 EZ
- 1 x 150 gentle build to slightly uptempo (still recovery)
- 100 FAST For TIME!
- 100 EZ
Dessert
- 4 x 50 kick (easy/fast, fast/easy, all easy, all FAST)