Warm Up 800/20:00
3x100 @ Choice Loosen
8x25 @:10s Rest Kick Build
4x50 @:15s Rest I.M Right Arm Down Left Arm Back
4x25 @:10s Rest I.M
Pre Set 850/25:00
6x75 @:10-15s Rest -50 Fast Kick -25 Swim
4x50 @:10-15s Rest Drill -25 R Arm (Left hand at Side) -25 Left Arm (Right Hand at Side)
4x50 @ Drill 6 Kick Switch
Main Set 1750/40:00
6x125 @:20s Rest-75 Build -50 Fast
1x100 @ Reset Active Recovery
5x100 @:20s Rest -25 Build -50 Fast -25 Active Recovery
1x100 @ Reset -Active Recovery
4x75 @:20s Rest -50 Fast Fast -25 Active Recovery
Cool Down 200/5:00
200 Choice
3600 Yards 90 Minutes
