3,100 yards

Warm Up: 

200 choice
100 kick
300 alternating 50 kick, 50 swim
5 x 100 on 1:30
100 kick


Main Set:

4 x 150 on 2:15
150 dolphin kick on your back
4 x 150 on 2:00
150 dolphon kick on your back

300 free cool down