Warm-Up 1000 21:00
100 Loosen
200 Pull
3x100 Freestyle I.M @2:00-2:30
200 Kick
2x
1x50+2x25
50=Build Free@1:00 25's = Fast Choice Stroke @:30
Drill 300/6:30
2 Rounds
1x50 Right arm Down Left arm back Free @ 1:15
1x50 3/6/3 Free @1:00
1x50 3 Stokes 3 Second glide @1:00
Main Set: 2300 49:00
2x25 Scull @:45
4x50 Kick or Drill /Swim 1:00-1:15
6x75-Odds Free -Evens No Free @ 1:30-2:00
4x100 Fins Free Desc 1-4 @1:30-2:00
4x100 Pull Last 25 Fast @1:30-2:00
10x50-Odds Fast -Evens Smooth ( Choice Equip) @1:00
12x25 Free 3 Fast 1 Smooth (Choice Equip) @:30
Cool Down 200/4:00
200 loosen
81 Minutes 3800 Yards