16 x 25
4 kick :40
4 swim :30
4 drill :40
4 swim :30
Two Times Through:
Take 1 minute rest after 50's
1 x 300 DPS
2 x 200 negative split- stop 10 seconds at 100 to get split and res.
3 x 100 descend to all out on # 3
4 x 50- # 2 + 4 are all out
4:30, 5:30, 6:00, 6:30
3:00, 3:40, 4:00, 4:20
1:30, 1:50, 2:00, 2:10
:50, 1:00, 1:10, 1:20
500 pull to finish- no paddles
Warm Down- no freestyle
Total- 3200 yards + Warm Up/Warm Down
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