Warm Up 900
300 Loosen
4x100 @:15s Rest -50 Drill -50 Swim (Catch-Up,Fist,Zipper,6 Kick Switch)
4x50 @:10-15s Rest Choice Stroke Descend 1-4
Main Set 2100
3 Rounds- R1. Buoy Paddles R2.Choice Equipment R3. Fins and Paddles
2x100 @:10s Rest Breathing 3/5 by 50
2x150 @:10s Rest Breathing 3/5/7 by 50
1x200 @:30-45s Rest Negative Split
Kick/Speed 1000
4 Rounds
2x50 @:15-20s Rest Fast Kick W/ Fins
1x50 @:20s Rest Fast Swim -Choice Equipment
1x100 @ Reset Active Recovery
Cool Down 200/5:00
200 Choice
