Warm-Up 900/22:00
300 loosen
300 I.M.O K/D/S
6x50 Desc. 1-3,4-6 @1:00-1:30
4x25 Sprint Cycle @:30-1:00
Drill 600/15:00
4x50 Free Drill -Catch-up W/ An over Kick @1:00-2:00
4x50 Back Drill -O Double arm Back -E 3 Strokes 6 Kicks @1:00-2:00
4x50 Breast Drill 1P 2k @1:00-2:00
Main-Set 2300/46:00
6x100 free Desc. 1-5 Hold 6 @1:10-2:15
4x50 All Out @1:00 -1:30
1x100 Active recovery 1:30-2:00
2x200 Free All Out broken into 4x50 with 10 seconds rest in between each 50 #1 No Equip #2 Fins try to beat your 1st 200 TIme.@4:00-5:00
3x100 Free Desc. 1-3 @1:15-2:15
2x200 pull negative split by 100 3:00-4:00
1x100 Active recovery 1:30-2:00
8x25 free sprint @:45-1:30
Cool Down 200/4:00
8x25 -O No breath -E Smooth
4000 Yards 87 Minutes