Warm Up 900/25:00
200 Choice Loosen
1x200 Choice Kick Heart Rate Above 130/140
6x25 @:15-20s Rest Fast Kick
1x200 Pull W/ Pads And Buoy Heart Rate Above 130/140
6x25 @:15-20s Rest Pull W/ Pads Fast
Pre Set 600/15:00
2 Rounds
4x25 @:10s Rest -Round 1. Streamline Dolphin Kick on Back Round 2. Dolphin Kick W/ Board -Hands On top of Board @ bottom
2x50 @:15s Rest -25 Scull W/ a Flutter Kick -25 Swim
1x100 @:15s Rest -25 Dolphin Dive -25 Double Arm Back
Main Set 2100/50:00
3 Rounds
2x100 @:30s Rest -50 Build -50 Fast #1. Kick #2. Swim
4x50 @:10-15s Rest Kick Descend 1-4
4x25 @:15s Rest Sprint Kick
1x100 @:20s Rest Pull Build to Fast
1x100 @:Reset Swim Active Recovery
Cool Down 200/5:00
4x50 @ Choice
3800 Yards 95 Minutes
