Warm-Up 1200/30:00
300 Free
300 Kick
300 Pull
6x50 @10s Rest Choice build to fast
Main Set 2400/60:00
3x200@15-20s Rest Free Neg split
6x100@10-15s Rest -O fast,-E Smooth
12x50@5-10s Rest -O fast, -E Smooth
24x25@5-10s Rest -O Fast, -E Smooth
Cool Down 300/6:00
2x100@10s Rest Free breathing every 5
2x50@10s Rest Free breathing every 3
3900 Yards 96 Minutes
