Warm-Up 800/20:00
300 Choice
200 Kick
200 I.M Drill
200 Pull
Main Set 2100/50:00
4x150 @:15s Rest Pull -O Paddles and Buoy -E Buoy only
4x100 @:15s Rest I.M
4x125 @:10s Rest Free -O Breathing Every 3 - E Breathing every 5
4x100 @:10s Rest Choice -O Build -E Smooth
4x50 @:30s rest Choice Fast
Kick -Fins 400/10:00
4x{(2x25)+50} @15/20s Rest
25= 15 Yrds Vertical Board 10 Yards Fast kick
50= -25 U/W Kick on Front -25 Fast Kick Streamline on back
Cool Down 200/5:00
4x50 Choice Ascend @:15s Rest
3600 Yards 85 Minutes
