W-U 900/20:00
300 Loosen
4x50 Scull/Build Or I.M D/S @1:00-1:30
6x50 Desc.1-3,4-6 @ 1:00-1:30
4x25 Sprint Cycle @ :30-:45
Drill 500/12:00
4x75 -25 Bodyline Kick -25 Single Arm-25 Catch-Up @2:00-2:30
4x50 Max E Free @1:00-1:30
Long Sprint(Choice of Equipment) 1400/28:00
2 Rounds
1x300 Max E Free @6:00-7:00
4x100 All Out Free @2:00-3:00
Mid Sprint ( Choice of Equipment) 1200/26:00
2 Rounds
1x250 Max E Free @ 5:00-5:30
2x25 All Out @:30-1:00
1x200 Max E Free @4:00-4:30
2x50 All Out @1:00-2:00
Cool Down 100/2:00
100 Smooth
300 Loosen
4x50 Scull/Build Or I.M D/S @1:00-1:30
6x50 Desc.1-3,4-6 @ 1:00-1:30
4x25 Sprint Cycle @ :30-:45
Drill 500/12:00
4x75 -25 Bodyline Kick -25 Single Arm-25 Catch-Up @2:00-2:30
4x50 Max E Free @1:00-1:30
Long Sprint(Choice of Equipment) 1400/28:00
2 Rounds
1x300 Max E Free @6:00-7:00
4x100 All Out Free @2:00-3:00
Mid Sprint ( Choice of Equipment) 1200/26:00
2 Rounds
1x250 Max E Free @ 5:00-5:30
2x25 All Out @:30-1:00
1x200 Max E Free @4:00-4:30
2x50 All Out @1:00-2:00
Cool Down 100/2:00
100 Smooth
88 Minutes 4100 Yards