Warm-Up 1000/25:00
300 Loosen
5x50 @5-10s Rest -O Finger Tip Drag -Evens Fist Drill
200 Pull
3x50 @5s Rest Kick
100 I.M
Pre-Set 700/15:00
2x50 @5-10s Rest Free Drill -5 Strokes 6 Kicks
1x200 @10s Rest Free Breathing every 3 W/ a Steady Kick
4x50 @10s Rest Free Desc. 1-3. Hold 4
1x100 @10s Rest Free Breathing Every 5 W/ a Steady Kick
4x25 @5-10s Rest Scull w/ a Steady Kick
Main Set 2300/50:00
4x200 @15s Rest Steady Pace Consistent Technique
8x25 @10s Fast
3x200 @20s Negative Split
6x25 @10s Fast
2x200 @20s Rest Build Each 50
4x25 @10s Rest Fast
Cool Down 200/4:00
200 Loosen
4200 Yards 94 Minutes
