Warm Up 900/20:00
200 Swim
200 Kick
100 I.M
200 Pull
200 Swim
Pre Set 600/15:00
4x75 @:10-15s Rest Drill
-Odds -25 Catch Up -25 Finger Tip Drag -25 Zipper
-Evens -25 1Pull 6Kicks -25 3p/6k -25 5p/6k
6x50 @:10s Rest Descend 1-3,4-6
Main Set 2000/50:00
4 Rounds
4x100 @:20s/15s/10s/5s Rest By Round Free
4x25 @:15s Rest -Odds Fast -Evens Smooth
Cool Down 200/5:00
4x50 @ Choice
3700 Yards 90 Minutes
