Warm-Up 700/ 18:00
200 Freestyle
1x100 I.M
2x100 Kick
4x50 Free , Choice Drill @ 1:00-1:30
Pre-Set 400/12:00
4x50 I.M.O Kick/Drill @ 1:00-1:30
4x50 Free Build Each 50 To 80%-90% @:55-1:30
Main-Set 1600/35:00
2x100 Free Pull w/ Buoy @ 1:50-2:30
2x100 Free Pull w/ Fins and Pads @ 1:50-2:30
8 x 50 -25 I.M.O -25 Free @ 1:00-1:30
4 x 100 Free Desc. 1-4 W/Fins @ 1:50-2:30
8 x 50 Choice Stroke -25 Drill -25 Fast(Choice equip) @ 1:00-1:30
Cool-Down 300/7:00
6x50 Free Loosen @:55-1:30
3000 Meters 72 Minutes