Warm Up:
150 Swim/50 Kick/150 Drill/50 Kick
Drill Set:
4 x 75 (on 1:15-1:30)
-25 Kick/25 Fist Drill/25 Swim
4 x 75 (on 1:15-1:30)
-25 Single Arm Drill/50 Build
6 x 50 Kick (on 1-1:15)
Main Set:
4-6 x 125 (on 2:00-2:20)
-25 Kick/100 Swim Build
200 Ascend (Start fast end easy)
4-6 x 75 (on 1:15-1:40)
-25 Kick/50 Swim Build
100 Ascend (Start FAST end easy)
Cool-down: 150-200