12-21-24 All-Out Attack

Warm Up 900/20:00
300 Loosen
4x75 @:10-15s Rest I.M Order (Kick/Drill/Swim)
4x50 @:10-15s Rest Free Descend 1-4.
4x25 @:10-15s Rest Sprint Cycle  (#1: Fast/Ez  #2: Ez/Fast  #3:Build  #4:Sprint)

Main Set 2800/
4 Rounds
1x200 @:15-30s Rest
-1st 100: Smooth Free
-2nd 100: Alternate 25 Fast / 25 Smooth
2x100 @:15s Rest
-Odd Rounds: Freestyle Descend 1-2 to 80%-90-%
-Even Rounds: I.M (Fast Fly & Free / Fast Back & Breast)
4x50 @:10-15s Rest
-#1: -25 Fast -25 Smooth
-#2: Kick All Out
-#3: Drill, Build to Fast by 25 (Choice Stroke)
-#4: All-Out 
4x25 @:15s Rest
-Odds: Smooth Swim 
-Evens: All-Out Sprint (Choice Stroke)

Cool Down 300/5:00
200 Choice
4x25 Kick or Scull