Main Set 1000/22:00
400 swim @ 8:00
300 pull @ 6:00
4 x 50 kick @ 1:15-1:30
4x25 Sprint Cycle @:30-1:00
Main set 1 2000/38:00
3 x 200 Desc.1-3 (pull buoy) @3:15-4:00
1x100 EZ @2:00-3:00
3 x 150 Desc.(Pads) 1-3 @2:30-3:00
1x150 EZ 3:00-4:00
3 x 100 Desc. 1-3 (fins) @1:30-2:00
1x200 EZ 4:00-5:00
4 x 50 ALL OUT FAST @1:30
Set 2 600/ 12:00
2x
3x50 Active recovery @:50-1:45
1x50 Kick @1:15-1:30
4x25 All out @:30
Cool Down 200/4:00
8x25 -O Scull - Even Smooth
3800 Yards 76 Minutes