Warm-Up 900/20:00
300 loosen
4x50 kick @ 1:30
4x50 Free Drill 3/6/3 @1:00-1:15
100 I.M
4x25 Sprint Cycle @:30-:45
Main-set 2800/56:00
7x100 -Odds Free -Evens Back @1:45-2:30
2x200 Free pull with buoy @3:30-4:00
4x50 I.M.O by 50 @1:15
4x100 Free Desc. 1-4 @ 1:30-2:15
8x25 U/W Max @:40-1:00
4x50 Pull w/ Pads @1:00-1:15
2x200 #1 breathing every 3 #2 Breathing every 5 @3:30-4:00
6x50 free Desc. 1-3,4-6 @1:00-1:15
Cool-down 200/4:00
8x25 EZ
3800Yards 80 Minutes
