Warm Up 800/20:00
2 Rounds
1x200 @:15-20s Rest Choice
1x100 @:15s Rest Kick Build (Fins Optional)
1x100 @:15s Rest Pull Distance Per Stroke (Paddles Optional)
Pre Set 600/15:00
6x100 @:15s Rest
-Odds -50 Kick -50 Swim
-Evens Free Descend 1-3
Main Set 2400/50:00
3 Rounds
1x300 @:25s Rest Free Negative Split (No Equipment)
1x200 @:20s Rest Pull DPS
1x150 @:15s Rest -50 Kick-50 No Free-50 Free Build (Fins)
1x100 @:10s Rest Free Build to 80%
1x50 @:20s Rest Choice Stroke Fast
Cool Down 200/5:00
200 Choice
4000 Yards 90 Minutes
