1 minute rest between sets
1 x 300 on 5:00 rev IM D/K/S REC
5 x 200 on 3:20 back EN2
8 x 125 on 2:15 im (fly, back, brst, brst, free) EN2 & HYP
double pull outs off each brst wall
8 DK's off fly, back, free walls
10 x 50 on 1:00 EN2
3 strokes of perfect fly off each wall
breast the rest
7 x 50 on 1:20 FK BPA
w/board hands centered
1x{1 x 400 on 6:00 im (100im, 100im, 100im, 100im) EN2
{1 x 200 on 3:40 fly EN1
{full stroke, no one arm strokes
{8 x 75 on 1:40 breath control HYP
{(25 black hole breast, 25 free breathing every 7th, 25 back w/10 DK's before breakout)
4,350 Meters
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