Warm-Up 1000/25:00
300 loosen
3x100 @10s rest Kick
4x50 @10s Rest Desc.1-4
4x25 Sprint Cycle
Main-Set 2900/60:00 (Keep the intervals Short!)
2x200 @5-10s rest
2x150 @ 5s Rest
2x100 @ 5s Rest
2x50 @ 5's Rest
50 recover
4x100 @5s Rest Free Desc. 1-4
4x50 @5's Rest -25 Fly -25 Bk
4x50 @5's Rest -25 Br -25 Free
4x50 @5's Rest Free Desc. 1-4
50 Recover
8x100 I.M @5-10s Rest
Cool Down 200/5:00
200 Loosen
