Warmup:
200 Swim
100 Monkey Drill (freestyle; flip every 5th stroke)
100 Sideways Fly Kick
100 Fingertips Drill
2 x 50 2 Turns (Go to middle of the pool and start. Flip on both ends, finish in middle.)
150 Kick
150 Pull
4X:
75 Free
75 Stroke
75 (Back, Breast, Free)
75 Kick No Board
2X at Even Pace:
100
200
300
300 Cool Down
Total: 3300 yards.
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