Warm-Up 800/ 15:00
100 Loosen
100 Kick
100 I.M Drill
100 Pull
100 Swim NO Free
4x50 Desc. 1-4 @1:00
4x25 Sprint Cycle @:30
Kick 500/11:00
2x(5x50) Desc 1-4 Hold 5, Kick. @1:10
Drill 400/8:00
8x50 @ 1:00
-Odds Catchup
-Evens D.P.S Free
Main Set 1800/ 36:00
4x
1x100 Free Build @1:30-2:00
4x50 Choice Desc 1-4 @:50-:55
4x25 I.M.O OR Choice-Fast @:30
1x50 Free Recover 1:00
Warm Down 300/6:00
100 Swim
100 Scull
100 kick
3800Yards 76 Minutes
