Japanese Flying Fish

Warm Up:
200 swim, 100 kick, 200 pull, 100 kick, 200 IM drill
(800)

Set 1
12 x 75 @ b +:10 or :10 rest --> 25 kick/25 drill/25 build
(900)

Set 2 (Main Set)
5 x 450’s @ b +:10
#1 - DPS
# 2 - negative split
#3-5 descend to best effort
(2250)

Set 3
3 x 50 @ b+10 recovery
(150)

Set 4
10 x 50’s kick @ b +15
-->easy down, fast back
(500)

Warm down
6 x 50 @ 1:15
No breath or 1 breath down/easy back
(300)

Total: 4,900