Warm-Up 800/20:00
300 Free Loosen
4x75 k/d/s I.M.O or Free
4x50 Desc. 1-4
Drill 400/ 10:00
6x50 @ Free Drill -Odds Thumb your Thigh - Evens Fingertip Drag Drill
1x100 Free Build to 80- Maintain technique
Pre-Set 500/12:00
2x
6 x 25 @ 10s Rest As Few Breaths as possible
2 x 50 @ 10's Rest Push off U/W past flags - As Few Breaths as possible
Kick 500/12:00
4 x 75 @ Desc. 1-4
2 x 100 @ -25Fast -25Smooth
Main set 1500/35:00
4×100 @10-15s Rest Free
1×50 @10s Rest No Free Smooth
3x100 @10s Rest Free
2×50 @5-10s Rest No Free Build
2×100 @5s Rest Free
3×50 @5s Rest No Free Descend to fast
1x100 @30s Rest Free fast
4×50 @5s Rest No Free -Odds Fast -Evens Easy
Cool Down 200/4:00
200 Loosen
3900 Yards 93 Minutes