3700 yds

Congrats Utah Half-Ironman participants

600 standard warm-up

2x500 (25 fast, 25 med, 50 fast, 50 med, 75 fast, 75 med, 100 fast, 100 med)
   1. Free  2. pull
2x50 non-free

2x300 (50 med, 25 fast, repeat) 1. Free 2. pull
2x50 non-free

2x200 (100 med, 50 fast, 50 med) 1. Free 2. pull
2x50 non-free

2x100 (50 med, 25 fast, 25 med)
2x50 non-free

6x50 gut-busters. (15 sec. kick on wall, flipturn, sprint a 50)

200 warmdown