Warm-Up 900/18:00
2x200 Loosen 1 Free 1 Choice
6x50 K/Drill by 50 @1:00
4x50 Desc. 1-4 @1:00
Pull 1000/20:00
3x100 Pull @2:00
4x50 Drill @1:00
2x100 Pull @2:00
6x50 Desc. 1-3 @1:00
Active Recovery 400/8:00
16x25 I.M Drill @:30
Speed 1200/ 24:00
2x
4x50 Fast Free Or I.M D/S @1:00-1:15
1x100 Drill Swim by 25 @2:00
4x25 Fast Free Or I.M @:30-35
1x200 Free, Drill/Swim by 50 @4:00
Cool Down 200/4:00
4x50 Smooth Free @ 1:00
3700 74 Minutes
