10x50 GI 25 Tarzan/25 Swim (Fr) 1 Lap Run / 10 Push-ups
500 Porpoise w/Fins @ 9:00 Flutter Kick
10x50 Runners 25 Fly/25 Bk 1 Lap Run / 5 Chin Ups
500 Fly Kick w/fins Alt 50 Front 50 back streamline
Main
300 Free Alt 50 B-3/50 B-5 @ 5:30
4x75 Bk Drill (25R/25L/25S) @ 1:20
300 Free 3 Fly kicks off each wall @ 5:30
6x50 Br Drill 25 P/3Kick-25 P/2Kick @ 1:00
300 Free Fast @ 5:30 (2x relative to first effort)
12x25 FLy Drill w/fins 3K/1Pull @ :30
Warm Down: 50 Easy
Total 3850
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