400 your choice, on your own
MAIN SET: 1650
Swim three rounds of the following. The first 350 yards is a continuous swim with fins. The 200 pull is with pull buoy. The thing that changes on the three rounds is what you wear on your hands.
Round #1: fistgloves
Round #2: nekked hands (no equipment)
Round #3: paddles
50 Body-Dolphin Breast
50 2L/2R Backstroke
50 Dolphin Kick on Your Back
200 Freestyle pull Alternate normal breathing pattern and breathing pattern +1…by 25.
SHORT FISTGLOVE SET: 200
8 X 25 choice with fistgloves. Take 4 bobs as recovery after each 25.
SPEED BUMP: 100
100 FAST your choice of stroke and your choice of equipment (or no equipment). You can wear any combination you want.
Total Yardage: Approx. 2500