Warm-Up 1000/25:00
1x300 Free Loosen
1x200 Kick IM order by 50
1x20 Pull- Choice Equipment
6x50 Choice Stroke Build
Main Set 3100/65:00
4x50 @5-10s Rest Ascend 1-4
1x300 @20s Rest Free Cruise 3 Dolphin Kicks off Each wall.
4x100 @10s Rest -50 Free -50 Back
5x50 @10s Rest Pull w/ Paddles Desc. 1-4 Hold Pace for 5
1x300 @20s 3 Free Cruise 3 Dolphin Kicks off Each wall.
3x100 @10-15s -25 Fly -50 Free -25 Fly
5x50 @5-10s Fins and Paddles Desc.1-4 Hold Pace for 5
1x300 @20s Free Cruise 3 Dolphin Kicks off Each wall
2x100 @10s -50 Free -50 Breast
4x50 @5-10s Ascend 1-4
1x300 @20s 3 Free Cruise 3 Dolphin Kicks off Each wall.
1x100 @10s -50 Free -50 back
Cool Down 200/5:00
4x50 @ Choice Stroke Loosen
4300 Yards 100 Minutes
