Warm-Up 900/20:00
3x100 Free@ 10-15s Rest
4x50 Pull@ 10s Rest
2x100 Kick@ 10sRest
4x50 Desc.1-4 @ 10s Rest
Pre Set 600/15:00
4x75@10s Rest
I.M.O K/D/S
4x50@ 5-10s Rest
-25 I.M.O -25 Free
4x25@ 5-10s Rest
I.M.O
Main Set 2000/45:00
2 Rounds
4x100 @ 10-15s Rest
Free Desc. 1-4
3x100 @ 10-15s Rest
No Free Desc 1-3
2x100 @ 10-15s Rest
Free Desc 1-2
1x100
All out Choice Stroke.
*2 Min Break Reset*
Cool Down 300/6:00
3x50 Free Ascend
3x50 Smooth Choice
3800 Yards 86 Minutes
