Warm-Up 800/20:00
200 -3 Free Stokes 4 Back Strokes(3/4/3)
200 Reverse Free I.M
200 Pull
200 Kick
Drill 800/20:00
4x100 @ 10s Rest
-O Zipper W/ Catch up -E Fingertip Drag W/ Catch-up
4x100 @ 10s Rest
-O Free Flick Drill -E 3 Strokes 6 kicks
Main Set 1500/35:00
3 Rounds
1x200 @10-15s Rest Choose your own order I.M
4x50 @5s Rest 80% Effort Free
4x25 @10s Rest I.M Order Fast
Speed (Fins) 800/20:00
4x(100+50+2x25)
100= @5-10s Rest Rest 1p 6K
50= @10s Rest Build to Sprint
25= @10s Rest Sprint
Cool Down 200/4:00
200 Loosen
4100 Yards 99 Minutes