Warm-Up 1350/25:00
3x150 @10-15s
-50 Distance Per Stroke -50 Barrel Roll -50 Zipper Drill
4x100 @10-15s -O Pull -E I.M
200 Choice Kick
4x50 @10s Free Desc.1-4
4x25 @10s Choice Stroke Sprint Cycle
Main Set 2500/60:00
8x50 @1:00-2:00
GOLF: Count your strokes and add it to your time for your score. The lower the score the better
12x25 @10s - No Free - Even Free
8x50 @10-15s Rest -Quarter Sprints 1#12.5Yrd Sprint. #2, 25 Yard Sprint. #3, 37.5 Yards #4,50 Yard Sprint x2
12x25 @10-15s Fins -O U/W Dolphin Kick to 15 Yrds into Smooth Free -Evens Fly or Free
8x50 @10s Kick W/ Fins -O Flutter -E Dolphin
12X25 @5-10s Pull W/ Paddles and Buoy Around Ankles
4x100 @10s Free Desc.1-4 to Fast
Cool Down 200/5:00
200 Choice Loosen
90 Minutes 4050 Yards
