Warm Up 800/20:00
1x200 Choice
1x200 Pull Breathing 2/3/4/5 by 50
4x50 @:10s Rest Choice Kick Build Each to Fast
4x50 @:10s Rest Freestyle Drill
#1. 1 Pull 6 Kicks
#2. 3 Pulls 6 Kicks
#3. 5 Pulls 6 Kicks
#4. Catch Up w/ a fast kick
Pre Set 600/10:00
3 Rounds
1x100 @:15s Rest -50 Free Drill -50 Build to 80%
4x25 @:10-15s Rest Descend 1-4
Set #1. 1200/25:00
3 Rounds
1x200 @:20s Rest Negative Split
1x100 @:15s Rest -50 Build -50 Fast
1x100 @:15s Rest -25 Fast -25 Smooth -25 Build -25 Fast
Set #2. 900/20:00
3 Rounds
3x50 @:10s Rest Descend 1-3
1x100 @:15s Rest Best Sustainable Pace
1x50 @:15s Rest Active Recovery
Set #3. 300/10:00
6x50 @:15s Rest -Odds Build to 85% -Evens Fast
Cool Down 200/5:00
200 Smooth
4000 Yards 90 Minutes
