Warm-Up(Mediterranean Sea) 600/15:00
200 Loosen
100 kick
4x50 I.M D/S @1:10-1:40
100 pull
*The Mediterranean Sea is believed to be the origin of the word "turquoise," derived from the French word for Turkish, as the gemstone was initially brought to Europe from Turkey.
Drill Set (Amazon River) 400/12:00
4 x 50 backstroke (25 single-arm, 25 6kicks/5Strokes/6Kicks) @1:10-1:40
4 x 50 backstroke (25 kick on side with rotation, 25 six-kick switch)@1:10-1:40
*The Amazon River is home to the Boto, also known as the Amazon River Dolphin, which is famous for its pink color and friendly nature.
Main Set 2300(Great Barrier Reef)/ 55:00
2x300 freestyle (negative split, use fins if desired) 30 seconds between each
4x150 yards (50 free, 50 Choice Stroke, 50 free) 20 seconds between each
3x100 Choice Stroke (25 Smooth 50 build 25 Smooth.)15 seconds between each
3x100 (50 Fast 50 Smooth)15 seconds between each
8x50 Desc 1-4,5-8 10 seconds between each
4x25( fins) 4-6 streamline underwater dolphin kicks into smooth free 10 seconds between each
*The Great Barrier Reef is so large that it can be seen from outer space! It is also home to over 1,500 species of fish and six species of sea turtles.
Sprint Set(Fins/Choice Equip)( Pacific Ocean) 400/10:00
4x50 Free (25 sprint , 25 Smooth)1:00-1:40
4x50Choice Stroke (25 sprint , 25 Smooth)1:00-1:40
*The Pacific Ocean contains the Mariana Trench, which is the deepest point on Earth at about 36,000 feet deep.
To put that into perspective, Mount Everest would fit entirely within the trench with over a mile to spare!
Cool Down(The Dead Sea) 200/4:00
200 EZ
*The Dead Sea has been a popular destination for health and wellness since ancient times.
Historical figures like King Herod the Great and Cleopatra were known to visit the Dead Sea to take advantage of its therapeutic properties.
In fact, Cleopatra was said to have ordered the construction of cosmetic factories and resorts along its shores to harness the benefits of the sea's minerals and mud for her personal use.
3900 Yards 96 Minutes
