Warm-Up 600/13:00
3x100 50 Swim/25Drill/25Kick @2:00-2:30
4x50 Desc. 1-4 @ :50-1:30
4x25 Sprint Cycle @:40-1:00
Endurance Set (Choice Equipment by Round) 900/18:00
3x(3x100) Desc. 1-3.@1:15-2:15
*30 seconds rest in-between, No more than 15 Seconds rest in-between Distances
Main Set Ladder 1800 40:00
50-100-150-200-250-300-250-200-150-100-50
*The goal is no more than 10-15 Seconds in between each distance.
Challenge Set 600 (Choice Equipment by Round) 10:00
3x200 Desc. 1-3. @ 2:30-3:30
Cool Down 200/4:00
200 -As 50 Free 50 Back 50 Breast 50 Free
4100 Yards 85 Minutes