Warm Up:
50 DOLPHIN
Drill of Choice
One Pull: Three Kick
Long Axis (Free or Back)
Pull
Hands in Fists
No Arms 300
Work Out:
8 x 50 as Breast/ Free/ Back/ Choice/ Free 700
8 x 50 as Free/ Drill/ IM/ Drill/ Free 1100
8 x 50 as Kick/ Pull/ Fists/ Tarzan/ Choice 1500
Cool Down:
50 Easy Free 1550
50 Easy Kick 1600
50 Easy Pull 1650
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