Warm-Up 800/20:00
3x100 @10s Free 2 Smooth 1 Build
4x75 @10s Rollin I.M
4x50 @10s Free Desc. 1-4
Main Set 2700/60:00
2Rounds
3x100 @10s Desc.1-3
2x100 @5s Build
1x100 @30's Rest Fast
-
1x300 Pull or Kick EZ
-
2Rounds
1x100 @30's Rest Fast
2x100 @15's Rest Ascend 1-2
3x100 @10s Rest Ascend 1-3
Cool Down 200/5:00
4x50 Choice Stroke Loosen
3700 Yards 85 Minutes
