3,200 yards

Warm Up:  

200 choice
100 kick on 2:30
4 x 150 free on 2:20
100 kick on 2:30
4 x 150 free on 2:10
100 kick on 2:30


Main Set

3 x 100 on 1:30
300 on 4:30
100 kick on 2:30

3 x 100 on 1:20
300 on 4:30
100 kick on 2:30

100 warm down


100 kick

200 cool down