Warm-Up 900/20:00
4x100 Free w/ Fins
4x50 Kick
1x100 I.M
1x100 Pull
4x25 Sprint Cycle
Pre Set 600/ 14:00
3x(4x50) Desc. 1-4 @ 45:-1:20
Round 1 Fins
Round 2 Pads/Pull Buoy
Round 3 Fins and Pads
Main Set 2300 50:00
20x25 Free -Every 5th 25 is all out @ :30-:45
4x50 Free Active Recovery @1:00-1:30
16x25Free- Every 4th 25 is all out
1x200 Choice Kick- Active Recovery @ 1:00 Min Rest
12x25Free -Every 3rd 25 is All out @:30-:45
1x200 Choice Stroke Active recovery @ 1:00 Min Rest
8x25 Free -every other 25 All out @:30-:45
1x200 -50 Free-50 Back Stroke Active Recovery
4x25 Choice Stroke All Out @:30-45
Cool Down 300/6:00
100 Swim
100 Kick
100 -50 Scull - 50 Choice
4100 Yards 90 Minutes