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)
