W-U 900/19:00
200 Swim
200 Pull
100 Back
100 Back Pull
200 Kick
4x25 Sprint Cycle @ :30
Descend 800/20:00
2 x
4 x 50’s free Desc. 1-4 @1:00
4 x 50’s kick Desc. 1-4 @1:30-1:15
Main Set 1200/20:00
4x
1x100 @1:50/1:40/1:30
1x200 3:20 3:10 3:00
Descend Rounds/Intervals 1-3,4-6. Try to increase your heart rate during the 200
Pull 1000/17:00
2x200 @3:30/3:15
2x150 @ 2:15/2:00
2x100 @1:45/1:30
2x50 @1:00-:45
1st Distance- Just make the Interval, 2nd Distance All out
Cool Down 100/2:00
100 Smooth
4000 Yards 78 Minutes
