Warm-Up 900/25:00
1x300 loosen
1x200 Choice Kick
4x50 @10s I.M.O Drill/Build
8x25 @10s Sprint Cycle
Main Set 2850/60:00
3 Rounds
1x150 -50 K -50 Drill -50 Swim
2x100 @10s I.M
4x50 @10s Choice Desc. 1-4
1x100 @20s Active Recovery
3x100 @10s Choice Desc. 1-3
Cool Down 200/5:00
8x25 Choice Loosen
90 Minutes 3950 Yards
