Warm-Up: 900/ 20:00
300 Free
6x50 I.M Switch @ 10s Rest
4x50 Free Desc. 1-4 @ 10s Rest
4x25 Sprint Cycle @ 5s Rest
Pre-Set: 450/12:00
3x(3x50) Desc. 1-3 @ 10s Rest
Rd 1 Free
Rd 2 Back
Rd 3 Breast
Kick Set: 400/10:00
16x25@ 10s Rest
Odds: Fly Kick OR Breast Kick
Evens: Free Kick
Pull Set: 600/15:00
3x200 Free @ 15s Rest
#1: Buoy
#2: Buoy and Paddles
#3: Paddles and Fins
Main Set with Fins: 1125/25:00
5 Rounds:
1x100 Distance Per Stroke freestyle @ 5s Rest
1x50 Free Drill 6 kick Switch @ 5s Rest
3x25 Fast Free @ 10s Rest
Sprint Set: 225/8:00
9x25 @ 15s Rest
Odds: Underwater max distance into smooth free
Evens: Sprint Free
Cool Down: 200/5:00
200 Loosen
3900 Yards 95 Minutes
