Warm-Up 400/8:00
200 Swim
100 Pull
100 Kick
Speed/Drill 600/14:00
(2x50 Drill/Swim @1:00
4x(2x25 All out @:40-:45
Scull 300/6:00
6x50 @ 1:00
Scull/Swim by 25
Kick 600/13:00
4x(100+50)
100 =Kick @2:15
50= Swim @1:00
Main Set (Choice Equip.)1400/28:00
(3x100 Desc 1-3 @ 2:00
2x (1x100 Active recovery @ 2:00
(1x300 Neg Split @ 6:00
Cool Down 200/4:00
4x50 Choice Smooth.
73 Minutes 3500 Yards
