Warm-Up 1100/23:00
300 Loosen
200 Kick
4x50 Desc. 1-4 Or I.M.O D/S @1:00
4x75 50 Scull 25 Swim @1:30
4x25 Sprint Cycle @:30
Main Set 1400/28:00
R-1Pull R-2Fins
300 Loosen
200 Kick
4x50 Desc. 1-4 Or I.M.O D/S @1:00
4x75 50 Scull 25 Swim @1:30
4x25 Sprint Cycle @:30
Main Set 1400/28:00
R-1Pull R-2Fins
( 200 Swim @ 4:00
2x( 2x100 Desc each 100 @1:30-2:00
( 4x50 Build by 50 @1:00
( 4x25 O-Max E -E All Out @:30
Warm Down 100/2:00
100 Loosen
2600Yards 58:00Minutes
2x( 2x100 Desc each 100 @1:30-2:00
( 4x50 Build by 50 @1:00
( 4x25 O-Max E -E All Out @:30
Warm Down 100/2:00
100 Loosen
2600Yards 58:00Minutes