Warm Up 900/20:00
300 Loosen -every 3rd 25 Fist Drill
6x50 @10-15s Rest I.M Switch
4x50 @:10-15s Rest Descend 1-4
4x25 @:10-15s Rest Choice Stroke Build to Fast
Pre Set 700/20:00
4x100 @:15s Rest Paddles I.M -as 15 Yards Free(4 Underwater Dolphin Kicks off Each wall) 10 Yards Stroke
6x50 @:10-15s Rest Kick W/ a board Stay Underwater until 4th Blue line
4x25 @:10-15s Rest Scull -Odds Head First -Evens Feet First
Main Set 2000/45:00
2 Rounds
1x200 @3:00 /3:40 /4:20 /5:00 /6:20 /8:20
1x150 @2:00 /2:30 /3:00 /3:30 /4:30 /6:00
1x50 @:45 /:55 /1:05 /1:15 /1:35 /2:05
1x150 @2:00 /2:30 /3:00 /3:30 /4:30 /6:00
1x100 @1:20 /1:40 /2:00 /2:20 /3:00 /4:00
2x50 @:45 /:55 /1:05 /1:15 /1:35 /2:05
1x10 @1:20 /1:40 /2:00 /2:20 /3:00 /4:00
3x50 @:45 /:55 /1:05 /1:15 /1:35 /2:05
Cool Down 200/5:00
8x25 @:10-15s Rest I.M Order
3800 Yards 90 Minutes
