Warm-Up 800/20:00
3x100 @10s Rest
Free Loosen
4x50 @10s Rest
I.M.O D/S
6x50 @10s Rest
-Odds Pull - Evens Kick
Main Set 3100/65:00
2 Rounds
4x125 @15 Seconds Rest
-Free,3rd 25 Stroke(No Free)
6x50 @10 Seconds Rest
-No Free Desc. 1-3,4-6
3x150 @15 Seconds Rest
-50 Free -50 Drill -50 Stroke
6x50 @10 Seconds Rest
-Choice Kick Desc.1-3,4-6
*1-2 Min Rest between Rounds*
Cool Down 200/5:00
4x50 Free Ascend
4100 Yards 95 Minutes
