Warm-Up 900/18:00
300 Swim
200 Pull
100 Kick
4x50 I.M D/S or Free Desc. 1-4 @1:00
4x25 Sprint Cycle @:30
Over Distance 1600/28:00
2x(4x200)
R1 Pull @3:30-4:00
R2 Fins @3:00-3:30
Kick/Speed 800/20:00
2x(4x100)
Round 1 Kick @ 3:00
Round 2 Fins Swim @1:30-2:00
Cool Down 300/6:00
6x50 Active Recovery @:50-1:00
72 Minutes 3600 Yards
