Warm Up 700/20:00
300 Choice
4x50 @:15s Rest Kick Desc. 1-4
8x25 @:15-20s Rest Fins - Kick as far as possible before surfacing- swim fast to the wall. -O, Free -E, Fly or Back
Main Set 2800/60:00
2 Rounds
1x100 @:20 Rest I.M Fast
1x100 @:20 Rest Free Cruise
2x200 @:30s Rest I.M Fast
1x200 @:20s Rest Free Cruise
3x100 @10s Rest I.M fast
1x300 @:20s Rest Free Cruise
Pull 300/5:00
1x300 Pull W/ Paddles -25 Scull -50 Swim
Cool Down 200/5:00
4x50 @ Ascend
4100 Yards 100 Mins