7-3-25 Effort Every Meter

Warm Up 800/20:00
200 Loosen
4x50 @ Kick  Build 
4x50 @ Pull W/ Paddles 
4x50 @ -Odds Fly Back -Evens Breast Free

A. 1000/25:00
4x50 @:10-15s Rest Build Each 50
1x100 @:30s Rest Best Tech Free
4x100 @:15-20s Rest With Fins Descend #1-3 #4 Smooth
2x50 @:10-15s Rest Drill/Swim
2x100 @:15-20s Rest Pull w/ buoy  Build 

B. 1000/25:00
6x50 @ Pull W/ Paddles Descend, 1-3,4-6
2x100 @ -50 Free -50 Back
1x200 @: Negative Split 
2x100 @: Ascend each 100 (Start Fast, end Smooth)
1x100 @:30s Rest Sprint 

C. 900/25:00
4x50 @:20s Rest -25 Build -25 Fast
1x100 @:30s Rest Paddles Fins Build 
1x300 @:30s Rest Pull Choice Equip Build by 100
2x100 @:20s Rest Done like (4x25 Sprint Cycle)
2x50 @:30s Rest All Out

Cool Down 200/5:00
200 (Back/Breast)