"Follow me and help those you can. Everyone who can stand, stand now. If you can help others, do so.”- Welles Crowther, "The Man in The Red Bandanna"

35:00 WUTS "D" + Core

10:00 Change & Rinse

WU:

300

9 x 50 @ :10 K/P/S [x 50]

3x

8 x 25 @ :35 Fly K w/Fins [4/5/6 UW x Rd.]

1:00 Fins Off

4 x 75 @ 1:30 Smooth K w/Board

1:00 Fins On

10x

1 x 25 @ 1:00 EN3 OTB [Focus on Details]

2 x 25 @ :30 EN2

1 x 25 @ 1:00 EN1 + Get Up & Do It Again

20 x 25 @ :40 EN2 [Swim pretty & fast while tired]

7 x 50 2 Red + 2 Pink + 2 White + 1 Clear