Warm Up:
500 choice
4 x 200 RIMO; 100 kick, 100 swim
Wall-Up Sandwiches:
2 x 3 x 200 50 stroke, 100 free, 50 stroke; IMO by 200
-3 wall-ups between 50s of free
-Round 1: All Free is fast
-Round 2: All Strokes are fast
Pull Set:
3 x 2 x 100 50 stroke, 50 free; IMO by round
-make sure not to move legs on fly pull!!
Warm Down:
200 choice
Total:
3300 yards
