Warm-Up 900/20:00
200 Loosen
200 Pull
4x50 IM D/S @1:00-1:30
4x50 Desc. 1-4 @1:00-1:15
4x25 Sprint Cycle @:30
Kick 600/16:00
2 Rounds
4x50 Kick Desc. 1-4 @1:15-1:30
4x25 Odds Free U/W Max/ Evens Swim Choice @:30-:45
Main-Set 1800/36:00
2 Rounds
6x50 Odds Kick/Evens Swim @1:00-1:-30
6x50 Odds/Drill Evens Swim @:50-1:15
3x100 Desc. 1-3 @ 1:30-2:30
Speed 500/12:00
10x50 @ 1:00-1:30
1.25F/25EZ
2.25EZ/25F
3. Build
4. Sprint
5. EZ
Cool Down 200/4:00
200 Smooth
88 Minutes 4000 Yards
