Warm-Up 850/20:00
300 Free
4x25 @5-10s Rest I.M
200 Pull
3x50 @5-10s Rest Streamline Kick
100 -as 12.5 Scull -12.5 Free
Pre-Set 800/20:00
2 Rounds
4x50 Free @10s Rest Desc.1-4
8x25 Free @10s Rest -O Fast - Smooth/D.P.S
Main Set (Choice Equipment/Stroke)2000/45:00
2 Rounds
3x200 @10-15s Rest Desc. 1-3 Or Neg Split
6x50 @10s Rest Build To Fast
4x25 @10s Rest All out
Cool Down 200/6:00
4x25 @1:00 No Breath.
1x100 Dolphin Dive
3850Yrds 91 Minutes