Warm Up 700/15:00
300 Choice
4x50 Kick -25 Build -25 Smooth
200 Pull Breathing 3/5 by 50
Pre Set 500/15:00
4x50 @:10-15s Rest I.M Order Kick
8x25 @:10-15s Rest-Odds Descend 1-4 -Evens I.M
1x100 Pull Negative Split
Main Set 2200/50:00
2 Rounds
200 @:15-30s Rest Build
4x75 @:10-15s Rest 1st Round Descend 1-4 2nd Round Rolling I.M
1x50 @:15s Rest Active Recovery
1x200 @ 80% Effort (Strong Consistent Pace)
4x50 @ 1st Round Descend 1-4 2nd Round Stroke or I.M
1x50 @:15s RestActive Recovery
4x25 @:15-30s Rest Fast
Cool Down 200/5:00
4x50 Choice
3600 Yards 85 Minutes