3,000 yards


Warm Up

300 choice
100 kick
8 x 100 free on 1:30
100 kick


Main Set

4 x 200 on 3:00
100 kick

3 x 200 on 2:50
100 kick

2 x 200 on 2:40
100 kick

1 x 200 on 2:30
100 kick