Warm-Up 900/25:00
300 -100 Free -50 Back
6x50 @5-10s rest -25 Kick -25 Free Drill.
4x50 @10s Rest Desc 1-4
4x25 @10s rest Sprint Cycle.
Drill 700/20:00
8x25 @5-10s Rest -O Right Arm -E Left Arm
4x50 @10s rest Free Drill 3/6/3 (3 Strokes 6 Kicks)
4x75 @10s Rest -50Fist Drill -25 Build.
Kick 400/12:00
1x200 @15-20s Rest Free kick without fins
1x200 Free kick w/ fins Build the 200 to fast
Main Set 1500/35:00
4x75 @10s Rest Rolling I.M
3x200 @5-10s Rest Free Pull Steady Pace
4x100 @10s Rest Free Desc. 1-4
4x50 @5-10s Rest -25 Fast -25 Smooth
Speed(Mix up strokes and Equipment) 400/10:00
4 Rounds
1x50 @10s rest All Out
2x25 @10s Rest All out
:30-1:00 Min Rest in between Rounds
Cool Down 200/4:00
200 EZ
4100 Yards 116 Minutes
