3,200 yards

Warm Up:

300 choice
100 kick
200 drill/swim


Main Set

4 x 150 on 2:00
100 kick on 2:15
3 x 150 on 1:50
100 kick on 2:15

3 x 75 kick/drill/swim

4 x 200 on 2:40
100 kick on 2:30
3 x 200 on 2:30
100 kick on 2:30

100 cool down