Warm-Up 900/30:00
*20 Secs Rest After Each
200 Choice
100 Kick
200 Pull
100 Kick
200 I.M
100 Kick
Main Set 2700/60:00
6x100 @:10 Rest 1-3Desc. 4 Ez, 5 Fast, 6 Ez,
6x50 @:5 Rest 60%
6x50 @:5 Rest 70%
6x50 @:5 Rest 80%
1x300 Pull Ez @1:00 Rest
1x100 @2:00 Rest All out Rest 10 Seconds After 1st 50
1x100 @2:00 Rest All out Rest 10 Seconds After 50 , 25
1x100 @2:00 Rest All out Rest 10 Seconds After 25,25,25
8x75 @:10 Rest Kick With Fins Desc.1-4,5-8
Cool Down 200/5:00
1x200 Choice Smooth
3800 Yards 95 Minutes
