Warm-Up 800/20:00
300 Loosen
100 Kick Choice
6x50 @5-10s Rest Desc.1-3 ,4-6 Or Pull Choice equip.
100 Kick Choice
Main Set 2800/60:00
4x25 @5-10s Rest Fly Fast
1x100 @15-30s Rest Choice-Ez
4x50 @10-15s Rest Back Fast
1x200 @30s Rest Choice-Ez
4x75 @15s Rest Breast Fast
1x300 @:30s-1:00 Rest Choice-EZ
4x100 @15-30s Rest Free Fast
1x400 @1:00 Rest Choice-Ez
4x200 @30s Rest -Free Or I.M Fast
Cool Down 300/6:00
6x50 Choice .
3900 Yards 86 Minutes
