Warm-Up 900/25:00
4x75 @10s Rest Free
-O D/S/S
-E S/D/D
1x100 Choice Kick
6x50 @10s Rest I.M Switch
6x50 @10s Rest Desc 1-3 4-6
Kick (Choice Kick) 450/12:00
3x
1x25 Kick-Build@5s rest
1x50 Kick-Build@5-10s Rest
1x75 Kick-Build@10s Rest
Pull( Mix Up Pull equip) 600/15:00
4x150 @ Build Each 150
Main Set 1200/30:00 (Choice Equip)
2x300 @15s Rest Free, Negative Split by 150
2x200 @10s Rest Build Each 200 to 80-90
2x100 @10s Rest Build to all out.
Speed 500/12:00
20x25 @10s Rest
-O Free Smooth
-Even Choice Stroke,All Out
Cool Down 200/4:00
2x100 Choice Loosen
3850yrds 98Minutes