Warm Up 900/25:00
300 Choice Loosen
6x50 @:10s Rest -Odds Kick -Evens Pull
4x50 @:10s Rest Descend 1-4
4x25 @:10-15s Rest #1. 3Breaths #2.2 Breaths #3.1 breath #4.0-1 Breaths
Pre Set 600/15:00
6x50 @:10s Rest #1.Catch Up #2. Zipper #3. FingerTip Drag #3-6. Combine them all
4x25 @:10s Rest -Odds As Few Strokes as possible -Evens as Few Breaths
4x25 @:10-15s Rest Sprint Cycle
1x100 Pull -75 Breathing 3/5/7 -25 Backstroke Swim
Main Set 2000/45:00
2 Rounds
3x200 @:10-15s Rest Descend 1-3
4x50 @:10-15s Rest -25 Build -25 Fast
4x50 @:10-15s Rest Ascend 1-4
1:00 Rest in between Rounds
Cool Down 200/5:00
4x50 Choice
3700 Yards 90 Minutes
