Warm Up:
500 choice
"Special Kick Set":
4 x 100 kick, by 25:
-Gator Kick
-right arm straight up (out of the water, 90 degrees from surface of water)
-left arm straight up
-both arms straight up (streamline) on your back
Pull Set:
8 x 100 pull; odds free, evens fly (R arm, L arm, 3R/3L, double by 25)
Main Set:
4 x 4 x 75 EEE, EEF, EFF, FFF; F are all Free, E are all choice
Warm Down:
200 choice
Total:
3100 yards
