Warm Up 1000/25:00
300 Free Choice Loosen
4x100 @:15s Rest Kick -25 Free -25 No Free
4x50 @:10s Rest Free Descend 1-4
4x25 @:10-15s Rest Sprint Cycle
Main Set 2900/65:00
4x50 @:10-15s Rest Free, Ascend each 50 (start fast, finish smooth)
1x300 @:30s Rest 3 Fly kicks off each wall + -Even 50's Build -Odds Cruise
4x100 @:15-20s Rest -50 Free -50 Back
5x50 @:15s Rest Pull w/ Paddles Only Ascend #1–4, #5 smooth & long
1x300 @:30s Rest 3 Fly kicks off each wall + build each 75
3x100 @:15-20s Rest -50 Free -50 Back
5x50 @:30s Rest Rest Paddles And Fins Fast #1-4 Fast #5 Smooth
1x300 @:30s Rest Free 3 Fly Kicks off Each wall Build Each 100
2x100 @:15-20s Rest -50 Free -50 Back
4x50 @:15-20s Rest Ascend 1-4 Choice Equipment
1x300 @:30s Rest Free 3 Fly Kicks off Each wall
1x100 Choice Stroke Sprint
Cool Down 200/5:00
1x200 EZ
4100 Yards 95 Minutes
