Warm-Up 800/20:00
300 Loosen
2x50-25 Scull-25 Swim @15s Rest
4x50 Choice Stroke -25Drill-25 Build @10's Rest
8x25 Sprint Cycle @10's Rest
Pre-Set 500/12:00
6x50 Choice Stroke Desc.1-3,4-6 @10's Rest
4x25 Streamline Kick @10's Rest
1x100 I.M
Main Set 2200/50:00
2 Rounds
RD1 50=Kick,200=Swim. RD2 50= Pull, 200=Free I.M or I.M.
4x50 @5-10s Rest
2x200 @10's Rest
2x50 @5-10s Rest
1x200 @1:00 Min Rest
1x200 All out
2:00 Min Reset.
Cool Down 200/4:00
4x25 As Few Breaths As Possible
1x100 Choice Stroke Smooth
3700 Yards 86 Minutes.
