Warm-Up 700/16:00
200 Free
100 Backstroke OR Choice Kick
100 Breast
4x50 Free Breathing every 3/5/3/5 by 50 @:55-1:30
2x50 -25 Fly -25 Free @ @:55-1:30
Pre-Set 400/10:00
2x100 Kick With a Board - Build your Intensity Up @2:10-3:00
4x50 Choice of Pull Equipment Focus on Smooth Powerful Strokes.@:55-1:30
Main Set (Choice Equipment) 1800/ 40:00
8x100 Desc. 1-4 Ascend 5-8 @1:45-2:30
6x50 Secondary Stroke. - Odds Fast - Evens Smooth @1:00
6x50 I.M Switch @:55-1:30
4x100 Desc. 1-2. 3-4. @1:45-2:30 (last 100 all out)
Cool Down 300/6:00
4x50 - ODDS Swim -EVENS Kick
2900 meters 72 Minutes
