500 CHOICE WARM UP

MAIN SET - 3X'S THROUGH:

100 IM @ 2:00

2 X 50, 25 - WATER POLO SWIM, 25 - XTRA LONG FREE

150 PULL, BUILD TO STRONG BY 50'S

50EZ

4 X 25, 25 - KICK UNDER H2O, 25 - STROKE DRILL

2 X 75, FIST, KICK, SWIM

50EZ

END ROUND 1 WITH A 100 ALL OUT FOR TIME (CHOICE)

END ROUND 2 WITH A 50 ALL OUT FOR TIME (CHOICE)

END ROUND 3 WITH A 25 ALL OUT FOR TIME (CHOICE)

50EZ AFTER EACH

• THROW GEAR INTO BASKET BUT MISS MOST OF IT
• PICK UP GEAR OFF FLOOR
• MAKE FUN OF EACH OTHER
• TAKE 20 MINUTE SHOWER
• GO HOME