Warm Up 800/20:00
300 Swim
6x50 @:10s Rest -Odds Kick(Build) -Evens Pull (breathing 3/5 by 25)
4x50 @:10s Drill
#1 Catch Up
#2 Finger Tip Drag
#3 1 Pull 6 Kicks
#4 Fist
Pre Set 500/10:00
2 Rounds
1x75 @:15s Rest -25 Scull -25 Swim -25 Build
1x25 @:10s Rest -Sprint to 15 Yards -10 Yards Smooth
1x100 @:15s Rest Build to 90%
1x50 @:30s Rest Smooth
Set 1
2 Rounds 1100/25:00
1x300 @:30s Rest Build (Getting Faster by 100)
4x50 @:15s Rest -Odds Smooth -Evens 90%
1x50 @:30s Rest Active Recovery
Set 2 900/20:00
3 Rounds
1x150 @:20s Rest -50 Smooth -50 Fast -50 Smooth
1x100 @:15s Rest -25 Fast -25 Smooth -25 Fast -25 Smooth
1x50 @:30s Rest Fast
Set 3 500/10:00
5 Rounds
1x50 @:15s Rest Build to 80-85%
1x50 @:20s Rest Fast
Cool Down 200/5:00
200 -100 Kick -100 Swim
4000 Yards 90 Minutes
