Warm-Up:900/ 20:00
300 loosen
6x50 @:10s Rest I.M Switch
4x50 @:10s Rest Free Descend. 1-4
4x25 @:10-15s Rest Rest Sprint Cycle
Pre-Set:450/12:00
3x(3x50)@:10s Rest Descend 1-3 Within Rds
*Change Strokes Per Rd
Kick Set:400/10:00
16x25@:10s Rest
Odds: Fly Kick OR Breast Kick
Evens: Free Kick Sprint to mid-pool -Steady after
Pull Set:600/15:00(Snorkel)
3x200@:15s Rest Free Build
#1: Buoy
#2: Buoy and Paddles
#3: Paddles and Fins
Main Set1125/25:00
5 Rounds:
1x100 @:10-15s Rest lowest Stroke Count possible per 25
1x50 @:5s Rest Build
3x25 @:10s Rest Fast
Sprint Set:225/8:00
9x25 @:15s Rest
Odds: Underwater max distance into smooth
Evens: Sprint
Cool Down:200/5:00
200 Loosen
3900 Yards 95 Minutes
