Warm-Up 900/25:00
300 Loosen
200 I.M D/S
100 I.M Kick
4x75 @ 10s Rest Choice Stroke
-Odds -25 build-25 Smooth-25 Fast
-Evens -25 Smooth -25 Build -Fast
Kick Set 450/12:00
6x50 @ 10s Rest Flutter Kick Desc. 1-3,4-6
6x25 @ 10s Rest Choice Kick
-O Fast -E Smooth
Pull 800/20:00
1x200 @ 15s Rest Smooth Pull w/ buoy
2x100 @ 10s Rest Negative Split Pads and Buoy
4x50 @ 10s Rest Build To fast W/ Pads
8x25 @ 10s RestFins and Paddles. All out!
Pre-Set 700/18:00
4x100 @ 10s Rest Desc 1-4.
4x50 @ 10s Rest Build To a Fast Finish
4x25 @ 10s Rest All out
Main Set 1050/25:00
5x100 @ 10-15s Rest
#1.-2.Smooth
#3. Build
#4.90% Effort
#5. All out.
4x50 @ 10s Rest -25 I.M -25 Free
1x200@ 15s Rest Free Negative Split
2x75@ 10s Rest Choice Stroke
-25 Smooth-25 Build -25 Sprint
Cool Down 200/4:00
4x50 Choice Stroke Mix it up
4100 Yards 104 Minutes