Red Heat

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 75 on 1:30 fisted/Swim/Kick EN1
no 2 consecutive 75's the same

8 x 100 on 1:45 IM rotate 25 sprint through EN2/SP3

1x{1 x 25 on :30 CH FAST SP3
{1 x 25 on 1:00 free or fly no breather HYP
{2 x 25 on :30 CH FAST SP3
{2 x 25 on 1:00 free or fly no breather HYP
{3 x 25 on :30 CH FAST SP3
{3 x 25 on 1:00 free or fly no breather HYP
{4 x 25 on :30 CH FAST SP3
{4 x 25 on 1:00 free or fly no breather HYP
{5 x 25 on :30 CH FAST SP3
{5 x 25 on 1:00 free or fly no breather HYP
{4 x 25 on :30 CH FAST SP3
{4 x 25 on 1:00 free or fly no breather HYP
{3 x 25 on :30 CH FAST SP3
{3 x 25 on 1:00 free or fly no breather HYP
{2 x 25 on :30 CH FAST SP3
{2 x 25 on 1:00 free or fly no breather HYP
{1 x 25 on :30 CH FAST SP3
{1 x 25 on 1:00 free or fly no breather HYP

1 x 500 on 8:00 IM (5x100 im) EN1

10 x 50 on 1:00 IM with climb outs EN3

Work on Turns and Breath Control

4,100 Yards