Warm-Up 1000/20:00
200 Swim-Kick-I.M-Pull-Swim(Choice)
Sculling-Drill 600/12:00
4×75 (25 scull, 50 swim) @1:30
4×25 Catch-Up Drill @:30
4×50 Desc. 1-4 @1:00
Over Distance 2000/40:00
4x100 10 Seconds Rest after each 100
3x200 15 Seconds Rest
2x300 20 Seconds Rest
1x400
Warm-Down 100/2:00
100 loosen
74 Minutes 3700 Yards