Warm-Up (1000 yards)
- 1 x 400 choice
- 1 x 300 pull w/ buoy
- 1 x 200 kick
- 1 x 100 choice drill
Main Set (2350 yds)
- HR set: 1 x 600, 1 x 300, 1 x 150
Rest is the time it takes for your heartrate to go 110 or less - Three Rounds
1 x 25 Finish Drill (free or back) w/ 15s rest
1 x 75 choice – 25 EZ + 35 build to 90% + 15 EZ w/ :30s rest
- 8 x 50 kick w/ fins on 1:10
Odds are 25 fly kick on back + 25 arm lead free kick (no board)
Evens 25 free ALL OUT + 25 free EZ
- 8 x 75 pull w/ paddles on 1:10
Descend 1-4 and 5-8
Cool Down (200 yds)
- 4 x 50 EZ choice on 1:00
Total Yards: 3550