Warm-Up 1300/30:00
300 Free
6x50 @5-10s Rest I.M Switch
8x50 @5-10s Rest Free Drill
-O Flick Drill -E Zipper Drill
300 No Free
Main Set 2500/60:00
4x300 @ 15-20s Rest
-100 breathing Every3/5 -100,70-80% -100 Fast
1x100 @1:00 Rest - Kick
4x150 @10-15s Rest Pull Desc. 1-4
1x100 @1:00 Rest Kick
4x100 @5-10s Rest Free Desc. 1-4
1x100 Kick
Cool Down 200/5:00
200 loosen
4000 Yards 95 Minutes
