W-U 900/ 20:00
200 Loosen
4x50 @1:00-1:45
-O Kick -E Back Stroke
4x75 @2:15-2:30
-O 25Drill 50Swim -E 50Drill 25Swim
4x50 @:50-1:30
Desc. 1-4
Endurance(Choice Equip)900/ 16:00
4x100 Pull Desc. 1-4 @1:15-2:15
2x200 Negative Split 2nd 200@ 3:15-4:00
4x25 Free Fast @:30-1:00
Main-Set(Choice Equip)1800 45:00
4 x 50 freestyle Desc 1-4 @ :50-1:30
4 x 50 I.M.O D/B @ 1:10-1:45
8 x 25 free sprint @ :30-1:00
1:00 Break.
8 x 25 Choice stroke sprint @ :35-1:00
4 x 100 Desc 1-4. freestyle @1-:15-2:15
4 x 50 Backstroke Desc 1-4. @ 1:00
8 x 25 Free sprint @ :30-1:00
8 x 25 I.M.O ( I.e 2 Fly 2 Back 2 Breast 2 Free) As -25 Drill -25 Fast @:35-1:00
Cool Down 200/4:00
200 Ez
3800 Yards 85 Minutes