Warm Up 800/20:00
300 -50 Free -50 Back
1x100 Flutter Kick
4x75 @:10-15s Rest I.M Order Kick/Drill/Swim
4x25 @:10-15s Rest Sprint Cycle
Main Set 3200/70:00
4 Rounds (25's & 100 Fast = I.M Order by Round For an extra Challenge)
8x25 @:10s Rest Descend 1-4.5-8
1x100 @:15s Rest Fast (Swim, Pull or Kick)
1x100 @:30's-1:00 Min Rest Choice Active Recovery
1x200 @ I.M Fast (Or Free Negative Split)
1x200 @:Reset Choice Active Recovery (Swim, Pull or Kick)
Cool Down 100/2:00
1x100 Choice
4100 Yards 92 Minutes
