Warm-Up 900/25:00
300 Loosen
4x50 @10s Rest - Odds Zipper Drill -Evens Fingertip Drag
200 Pull
4x50 @10s Rest Free Desc. 1-4
Pre-Set 400/12:00
16x25 Free @10s rest
1. Build To fast
2. Start Fast end EZ
3. Smooth-Dps
4. All Out
Pull(Choice Equip) 400/10:00
2x200 @10-15s Rest
1. Build to Fast
2. Positive Split
Main Set 1400/35:00
2 Rounds
4x50 @5-10s Rest Desc. 1-4 Free
2x100 @10s rest I.M
2x100 @5-10s Rest Free Negative Split
4x25 @10-15s rest Free All out
Kick 500/15:00
5x50 @ Kick Desc.1-5 Hold 5
10x25 @ -O Fast -Even Steady
Cool Down 200/5:00
1x100 Free Breathing Every 3
1x100 loosen
3800 Yards 102 Minutes
