Warm Up 900/25:00
1x200 Choice Loosen
1x200 Choice Drill
1x200 Pull -50 Breathing On Your Right Side -50 Left Side -100 Breathing by 3
4x75 @:10-15s Reset I.M Order Kick/Drill/Swim
Kick 300/10:00
2 Rounds(Change Kicks Between Rounds)
1x25 @:5-10s Rest Kick Smooth
1x50 @:10s Rest Kick Build
1x75 @:15-20s Rest Kick Fast
Main Set 2100/50:00
4 Rounds -Odd Rounds 100s = Free -Even Rounds Even Rounds 100 =I.M
4x100 @:10-15s Rest Descend 1-4 (#1 Smooth,#4 Strong/Fast)
1x75 @:10-15s Rest Free Breathing 7/5/3
1x50 @:30s Rest Kick Fast
Cool Down 200/5:00
8x25 Free 2@20, 2@25, 2@30, 2@35 Just Make it.
3500 Yards 90 Minutes
