Warm Up 800/20:00
1x200 3/4/3 -3 Strokes Free -4 Strokes back
1x200 Choice
6x50 @:10-15s Rest -Odds Pull -Evens Kick
8x25 @:10-15s Rest Choice Stroke -Odds Builds -Evens Smooth Free
Main Set 3000/65:00
16x25 @10-15s Rest I.M Order by 4 -Odds Drill -Evens Build
8x50 @:10-15s Rest Choice Stroke -Odds -25 Fast,25 Smooth -Evens Build
4x100 @:15-20s Rest I.M Desc. 1-4
1x100 @:30s Rest Choice Active Recovery
8x50 @:10-15s Rest Choice Stroke -Odds -25 Fast,25 Smooth -Evens Build
4x100 @:15-20s Rest I.M Desc. 1-4
1x100 Choice Active Recovery
8x50 @:10-15s Rest Choice Stroke -Odds -25 Fast,25 Smooth -Evens Build
4x100 @:15-20s Rest I.M Desc. 1-4
16x25 @:15s Rest Choice Stroke -Odds Fast -Evens Smooth
Cool Down 200/5:00
8x25@:10-15s Rest -O Free as Few Breaths as Possible - Evens Double Arm Back
