Warm Up:
500 choice
Set of Sixes:
1 x 600 Core 6 - Streamline kick on your back
alternating dolphin and flutter kick by 100s
4, 6, 8, 10 USDK off each wall by 25s
3 x 200 Pull, EMF by 200
4 x 150 RIMO, 75 drill, 50 swim, 25 underwater (breathe holding optional)
6 x 100 Free, 2 Easy, 2 Medium, 2 Fast
Optional Set:
3 x 4 x 50 EMF Free + Stroke in IMO by round
Warm Down:
200 choice
Total:
3100 - 3700 yards
