Warm-Up 1000/14:00
300 Swim
100 Kick
6x50 I.M Switch @1:00
4x50 Desc. 1-4 @1:00
4x25 Sprint Cycle @:30
I.M Or Free by Round 600/12:00
(1x50 Drill @1:00
4x (1x50 Kick @:100
(1x50 Swim Fast @1:00
Pull 800/16:00
4x200 Pull Desc.1-4@4:00
Main Set(Free) 2000/35:00
2x
4x50 @ :50-55
2x100 @@1:40-1:50
2x25 Fast @:30
-1 Min Reset-
3x50 @:45-50
3x100 @:130-1:40
4x25 Fast @:30
Warm Down 300/6:00
100 Swim
100 Scull
100 kick
3800Yards 83 Minutes
