Warm Up 800/25:00
6x100 @:15s Rest
#1.Swim
#2.Pull
#3 Kick (Build Last 50 to 80-90%)
(Repeat x2)
1x200 Pull Breathing 3/5 by 50
Drill 500/15:00
10x50 @:15s Rest
-Odds Drill (Fist,Catch-Up,6 Kick Switch,Zipper,Fingertip Drag)
-Evens Smooth freestyle, build your kick the last 25
Main Set 2400/45:00
3 Rounds
4x100 @:15s Rest Free Descend 1-4
1x300 @:30s Rest
Round 1: Choice Equipment -Holding 70- Effort
Round 2: Negative Split #2nd 150 Faster Than 1st
Round 3: Build, Last 100 = Fast
1x100 @:20s Rest Active Recovery
Cool Down 200/5:00
200 Choice
3900 Meters 90 Minutes
