Warm-Up 900/20:00
200 Loosen
6x50 I.M Sw/ Or Desc. 1-3,4-6 @1:00
2x100 Kick @2:00
4x50 -Odds Fist Drill -Evens Catchup drill @1:00
4x25 Sprint Cycle @:30
Main Set 1550/28:00
400 Pull @8:00
2x50 Fast Free @ 1:00
300 Free Breathing Every 3/5/7 by 100@6:00
4x50 as Odds Fast Evens EZ @1:00
200 Free D.P.S@4:00
6x50 2F 1 EZ@:1:00
Warm Down 200/4:00
200 Loosen
2650 52 Minutes
