Warm Up 1000/30:00
200 Choice Loosen
3x100 @:10-15s Rest Pull Descend 1-3
200 Drill -Different Drill Every 50
4x50 @:10-15s Rest I.M Order Drill
Main Set 3000/65:00
2 Rounds
1x300 @:30s-1:00 Min Rest (Kick Pull Or Swim) Negative Split
2x100 @:15s Rest Choice 80-90% Effort
1x200 @:30s Rest (Kick Pull Or Swim) Negative Split
3x100 @15s Rest Free 80-90% Effort
1x100 @:30s Rest (Kick Pull Or Swim) Negative Split
4x100 @15s Rest Free 80-90% Effort
Cool Down 200/5:00
1x200 Choice
4200 Meters 100 Minutes
