Turn Up the Volume (O2)

1 minute rest in between sets

1 x 300 on 5:00 rev IM DKS REC

3x{1 x 200 on 2:55 free EN1
{1 x 200 on 3:05 back EN1
{1 x 200 on 3:00 (100IM/100IM) EN2

12 x 25 on :45 free or back SP3
sprint medley the kick, mdps the arms

4x{1 x 100 on 1:40 free EN1
{1 x 100 on 1:30 free EN2
{1 x 100 on 1:20 free EN3
{rest :30
{3 x 75 on :55 free EN3

12 x 25 on 1:00 FK or DK FAST SP3

3x{1 x 25 on :30 stroke EN3
{1 x 25 on :30 CH EZ EN1
{1 x 50 on :45 stroke EN3
{2 x 25 on :45 CH EZ REC
{1 x 75 on 1:00 stroke EN3
{3 x 25 on 1:00 CH EZ REC

1 x 300 cool down

5,700 yards