Warm-up Swim 5:00 min
Watch or Hand Time
Kick Choice w/ board
Continuously up and down the pool
5 minutes
Stretch Cord
Recovery Swim 3:00
Tempo Trainer Mode 2 - :20 (see video)
High Intensity Kick on wall until you hear 1st beep
Flip Turn, Underwater dolphin, swim to opposite wall
Repeat on 2nd beep
4 Repeats, 1:00 rest between, 3 Rounds
Stretch Cord
Recovery Swim 3:00
Stretch Cord: TT Mode 2 - :30 (2 rocks on bottom)
Freestyle Swim (see video)
:30 @ 1st marker, :30 @ 2nd marker
10 Rounds
Cool Down Swim, No Gear, 2:00 min