Warm-Up 800/18:00
200 Loosen
100 Kick
100 I.M
100 Pull
4x50 Desc. 1-4 @:50-1:10
4x25 Sprint Cycle @:40
Drill 400/10:00
8x50 @1:00-1:15
-Odds Zipper Drill
-Evens Zipper w/ Finger Tip Drag
Kick 400/10:00
4x100 @2:30-3:00
-Odds 50 Smooth -50 Fast
-Evens -50 Fast -50 Smooth
Pull w/Pads and Buoy 600/15:00
4x150 @3:00-3:30
-100 Pull -50 Drop Buoy engage Legs and Build your speed.
Main Set(Switch up Equipment every round) 1200/36:00
4x
1x50 All Out Get your time @1:30
6x50 Active Recovery (no more than 10 Seconds rest!) :45-1:00
1x50 All Out Get your time @1:30
Cool Down 200/6:00
4x50 -25 No Breath -25 Smooth @1:30
95 Minutes 3600 Yards