Warm-Up 900/18:00
6x150 @ 3:00-3:30
1-2 Free
3-4 K/D/S by 50
5-6 Middle 50 No Free
Drill 450/11:00
9x50 @1:00-1:15
3xRight Pad Left Fin
3xLeft Fin Right Pad
2x50 Both Fins Both Pads
1x50 No Equip Best Tech Free
Main Set 2200/45:00
4 x 50 Desc. 1-4 to Fast! @50-1:15
2 x 100 #1 80% #2 90% @1:30-2:00
1x200 Build to Fast !
1:00 rest
4 x 50 kick @1:00-1:30 Desc. 1-4
300 Pull, long and Smooth
Cool Down 200/4:00
8x25 Choice
3750 Yards 78 Minutes
