Warm Up 700/15:00
2 Rounds
1x100 @:10-15s Rest Free
1x50 @:10-15s Rest No Free
1x50 @:10s Rest Kick
1x50 @:10-15s Rest Choice Stroke Build
Main Set 2800/60:00
4 Rounds (Choice Equipment)
4x50 @ -25 Drill -25 Swim
2x100 @:20s Rest Done like a Sprint Cycle (Fast/Ez Ez/Fast Build Sprint)
1x200 @:20s Rest Negative Split 80%/90%
1x100 @:30s Rest Active Recovery
Power Set 500/10:00
2 Rounds
1x25 @:10-15s Rest 1/2 Scull 1/2 Superman Kick
1x50 @:10-15s Rest Build
3x25 @:10-15s Rest Sprint
1x50 @:30s Rest Active Recovery
Cool Down 200/5:00
200 Choice
