Warm-Up 900/25:00
300 Free Loosen
6x50 @5s Rest Pull - Choice Equip
4x50 @10s Rest Desc. 1-4
4x25 @10s Rest Sprint Cycle
Kick 500/12:00
20x25 @5-10s Rest I.M.O Kick
Main Set 2350/55:00
8x50 @10s Rest-25 Fast Free -25 Ez Back
4x25 @10s Rest -Fast Fly
4x150 @10-15s Rest -50 Bk -50 Br -50 Free
2x200 @10-15s Rest -100 Bk -50 Br -50 Free
6x75 @5-10s Rest Free- Odds Build to fast -Evens Smooth
4x100 @10s Rest I.M
Cool Down 200/6:00
8x25 As Few Breaths as Possible
98 Minutes 3950Yards