1x1500 OYO

2x Kick Pre-Set

6x50 @ 1:10[/1:00 R2] Clear - O - [Side] Kick / E - [4x8] Kick [R1] NOEQ/ [R2] Fins

4x100 @ 2:10[/1:40 R2] Green/White - [ BLAST 15m → Smooth Kick ] [R1] Board & Snorkel/[R2] Fins

1x Main Set

6x50 @ :50 Clear - Drill [By 2] CHEQ [ Sailboat Drill / Double Recovery / 3 Stroke Glide ]

4x300 @ 4:15 Pink - [ By 300: P&B (at Ankles) / P&B (Regular) / Paddle Swim / Swim ] P & B

15x50 @ :50 500 P - [ Desc. 1-5, Hold 6-15 ] [ Conversion Factor 0.874 ]

1x50 Clear AREC

1x Main Set

6x50 @ :50 Clear - Drill [By 2] CHEQ [ Sailboat Drill / Double Recovery / 3 Stroke Glide ]

2x300 @ 4:15 Pink - [ By 300: P&B (at Ankles) / P&B (Regular) / Paddle Swim / Swim ] P & B

15x50 @ :50 500 P - [ Desc. 1-5, Hold 6-15 ] [ Conversion Factor 0.874 ]

1x50 Clear AREC

4x100 Clear/White - Social Kick/UW Swim

Show me a guy who's afraid to look bad, and I'll show you a guy you can beat every time -Lou Brock

[ Color HR ] || [ White 20-23 ] || [ Pink 22-25 ] || [ Red 24-27 ]

[ Orange 26-30 ] || [ Blue 30+ ] || [ Purple MAX ]