Warm-up 900/20:00
200 Loosen
200 Kick (choice of kick)
200 Pull w/ Paddles
100 Backstroke
100 Breaststroke
100 Free build to moderate
Main Set 2900/55:00
6 x 50 Free Desc. 1-3,4-6 @:50-1:15
6 x 100 IM @1:30-2:30
4 x 200 Free Pull w/ pads, Desc 1-4. 2:30-4:00
4 x 100 Breaststroke @1:30-3:00
4 x 50 Free all-out Sprint w/ Fins @1:00-1:30
4 x 25 Free No Breath.@:40-1:30
2 x 150 Free Pull W/ Pads and Buoy Desc. each 150 to Fast @2:15-3:00
2 x 100 Free #1 80% #2 100%@1:15-2:00
Warm-down 200/4:00
200 EZ
4000 yards 79 Minutes
