Warm Up 900/20:00
300 Swim
200 Kick
200 Pull
8x25 @:15s Rest -Odds Scull -Evens Build to Fast
Kick 500/10:00
1x100 @:20s Rest Choice Kick Build
2x75 @:15s Rest Choice Kick Build
3x50 @:10s Rest Choice Kick -25 Build -25 Fast
4x25 @:10s Rest Choice Kick Fast
Drill 400/15:00
4x50 @:10-15s Rest -25 Right Arm -25 Left Arm Free
4x50 @:10-15s Rest -25 Fist Drill -25 Fingertip Drag Drill
Main Set 1800/40:00
2 Rounds
4x100 @:15-30s Rest Free I.M (Free, Back, Breast, Free)
4x25 @:10-15s Rest Fly Descend 1-4
4x75 @:15-30s Rest -50 Free Build -25 I.M Fast
4x25 @:15s Rest Free Fast
Cool Down 200/5:00
1x200 Choice
3800 Yards 90 Minutes
