Warm Up 1000/25:00
300 Every 4th 25 Scull
4x75 @:15s Rest I.M Order Kick/Drill/Swim
6x50 @:10s I.M Switch
4x25 @:10-15s Rest Sprint Cycle
Main Set 2800/60:00
4 Rounds(Choice Equipment)
1x200 @:30s-1:00 Min Rest Free Negative Split 60%/80%
4x50 @:10-15s Rest Kick Descend 1-4.
3x100 @:15-30s Rest 50 Drill/50 Build to Fast
Cool Down 200/5:00
1x50 Double Arm Back W/ a Breast Kick
1x50 Dolphin Dive
1x100 EZ
4000 Yards 90 Minutes
