WARM-UP
8/6 x 100 alternate 25 FR / 25 BK
MAIN SET
12 x 75
#1-4 dec 1-4
#5-8 FR / IMO / FR
#9-12 pull
12 x 50
#1-4 dec 1-4
#5-8 FR / IMO
#9-12 DPS pull
12 x 25
#1-4 dec 1-4
#5-8 IMO
#9-12 FAST FR
COOL DOWN
8 x 50 25 KICK / 25 FR swim w/fists
total yards: 3000/2800
