Warm-Up 600/
200 @:20 Rest loosen
4x50 @:20 Rest Kick
8x25 @:15 Rest I.M Order
Main Set 3000/
3 Rounds
1x150 @:20 Rest Choice Stroke -50 Kick -50 Drill -50 Swim
2x100 @:10 Rest I.M
4x50 @:5-10 Rest Choice Stoke Desc. 1-4
1x50 @:10 Rest Active Recovery
4x100 @:10-15 Rest Free Desc. 1-4
Cool Down 200/
4x50 @:20 Rest Free Ascend 1-4
