Warm Up 800/20:00
300 Loosen
2x100 @:10-15s Rest Kick -25 Freestyle Kick -25 Choice Kick
2x50 @:10-15s Rest Build Each 25 -Fast turns -Strong Finish
4x25 @:10-30s Rest Choice Stroke -Sprint Cycle
Kick(Fins) 350/10:00
1x200 @:30s Rest -Push and glide Off walls -Steady Kick
1x50 @:15s Rest Build
4x25 @:10-15s Rest Fast Kick
Main Set 2850/60:00
3 Rounds
4x50 @:10-15s Rest Free -Choice Equipment -Ascend 1-4
1x300 @:30s Rest -Free -Build -3 Fly Kicks Off Each Wall
8x25 @:15s Rest -I.M -Build, 1-4, Fast 5-8
5x50 @:10-15s Rest Choice Equipment Descend 1-4 Hold 5
Cool Down 200/5:00
4x50 @:15s Rest Free Breathing 5/3 By 50
4200 Yards 95 Minutes
