Warm Up:
500 choice
IM Pyramid Kick Set:
3 x 2 x 100 EF by 100
2 x 50 EF by 50
2 x 25 EF by 25
flutter, dolphin, whip by round
Main Set:
3 x 4 x 100 Free
A: 1:10/1:20/1:10 or 1:15/1:30/1:15
B: 1:25/1:45/1:25
C: 1:45/2:00/1:45
Warm Down:
200 choice
Total:
2950 yards
