Warm Up 900/25:00
300 Free Every 3rd 25 Fist Drill
4x75 @:15s Rest I.M Order Kick/Drill/Swim
4x50 @:15s Rest I.M Order Drill/Build
4x25 @:10s Rest Choice Stroke as Few Strokes as possible
Pre Set 600/10:00
2 Rounds
2x50 @:10s Rest -25 Free Breathing by 3 -25 Drill 3 Free strokes 4 Backstrokes
2x50 @:10s Rest Free Drill -25 Catch Up -25 Free Drill 3Strokes/6Kicks/3strokes
2x50 @:10s Rest -25 Free Drill, Head Tap -25 Free Lowest Stroke Count Possible
A. 1200/25:00
3 Rounds
1x100 @:15s Rest Stroke Or I.M
4x50 @:5-10s Rest Choice Stroke Descend 1-4
4x25 @:15s Rest I.M Fast
B. 1100/25:00
2x200 @:15s Rest Pull
2x150 @:20s Rest -50 Free Breathing by 5 -50 Stroke Fast -50 Free Breathing by 3
2x100 @:5-10s Rest Rest Free 80% Effort
4x50 @:10-15s Rest I.M Order -25 Drill -25 Build to Fast
Cool Down 200/5:00
200 Choice Loosen
4000 Yards 90 Minutes
