Warm-Up 1000/25:00
1x200 Free Loosen
1x200 Choice Kick
4x75 @10s I.M.O K/D/S
4x50 @10s Desc. 1-4
4x25 @10s Sprint Cycle
Main Set 2700/60:00
4x25 @5's Choice Kick Cruise
3x50 @10s Choice Kick -Odds Fast -Evens Cruise
2x75 @10s Kick Descend to Fast
1x100 @10s Kick Build to Fast
1x100 @30s Active recovery
8x50 @10-15s Choice Stroke, Building Each 50 to 90% Speed
1x100 @30s Active Recovery
12x50 @30s Choice Stroke (first 50 @ 90-95 % effort, hold that time, if your time increases more than 2 sec, do 50 ez)
1x200 Active Recovery
4x200 @15s -O Pull -E Free I.M
Cool Down 300/6:00
6x50 Free Loosen
4000 Yards 91 Minutes
