Warm-up:
500 Choice
Main Set:
3 x 300 Pull buoy & Paddles (15 sec rest b/w each)
#1 100 ez/100 mod/100 Strong
#2 100 ez/200 Strong
#3 300 Strong!
9 x 50 (on :50-1:20)
-1 Fast/1 ez
-2 Fast/1 ez
-3 Fast/1 ez
12 x 25 (on :30-:50) (2 Fast/1 ez)
6 x 50 Fins (on 1:00) (25 underwater/25 swim)
Warm-down:
200 choice