Warm Up 900/20:00
300 Choice Loosen
6x50 @:15s Choice Stroke -O Kick -E Drill
4x50 @:10s Desc. 1-4
4x25 @:15s Sprint Cycle
Pull 450/10:00
9x50 @:15s 1 Stroke Per Line
-Odds Knuckle Pads
-Evens Reg Pads
Main Set 1500/30:00
3 Rounds
3x50 @:15s Free Desc.1-3
1x100 @:30s Choice
3x50 @:15s Free Ascend. 1-3
1x100 @:30s Choice
Cool Down 300/6:00
2x50 Dolphin Dive
2x50 Double Arm Back
2x50 Choice
3150 Yards 66 Minutes
