Warm-Up 1000/25:00
300 Free
4x50 I.M.O Kick/Drill
300 Choice Mix Up Strokes
4x50 Free Build To Fast
Main Set 2700/60:00
3 Rounds
1x200 @10-15's Rest Free Pull-Descending to Fast
2x100 @10's Rest Choice Kick Steady Pace
4x50 @10's Rest Free Limit your Breaths 5-8 per 50
8x25 @5s Rest Choice Stoke Fast
1x100 Active Recovery
Warm-Down 300/10:00
6x50 @5-10s Rest Choice Stroke loosen
4000 Yards 95 Minutes
