W-U 900/24:00
200 loosen
4x50 Flutter Kick @1:30
3x50 I.M Switch @1:00-1:30
2x75 Desc. Each 75 @2:15-2:30
4x50 @1:30
-25 Scull -25 -Catch-Up W/ Strong Kick
Main Set(Choice Equip) 1800/ 42:00
6 x 25 swim @ :45 FAST
4 x 100 Active Recovery @ 1:45-2:15
6 x 25 swim @ :45 FAST
4 x 100 Active Recovery @ 1:45-2:15
6 x 25 swim @ :45 FAST
4 x 100 Active Recovery @ 1:45-2:15
6 x 25 swim FAST @ :30
Cool Down 200/4:00
200 Smooth
70 Minutes 2900 Yards
