Warm-Up 1200/30:00
300 Choice Loosen
3x150 @15s Free
-50K -50D -50S
9x50 @10s
1-3 Breathing 3-5-7 by 50 4-6 Descend ,7-9 I.M.O no Fly
Main Set 2400/60:00
1x300 Pull
6x50 @5s Rest Kick Desc.1-3,4-6
1x200 @10s Rest Free Negative Split
6x50 @5-10s Rest Desc 1-4 Hold Pace 5 And 6
1x50 @30s Free Recover
1x100 @30s Free All Out
1x200 @10s Free Negative Split
6x50 @5s Free Desc. 1-3,4-6
1x300 @15s Pull
1x50 @30s Free Recover
12x25 @10s Rest I.M.O Fast
Cool Down 300/6:00
100 Breathing 3/5 by by 50
100 Breathing 5/3 By 25
100 Breathing by 3
3900 Yards 96 Minutes
