3,100 yards

Warm Up: 

200 choice
100 kick
300 drill/swim
3 x 100 on 1:40
100 kick on 2:30
3 x 100 on 1:30
100 kick on 2:30



Main Set:

4 x 150 on 2:20
150 dolphin kick on your back
4 x 150 on 2:10
150 dolphin kick on your back

200 cool down


** DPS = Distance Per Stroke