Warm-Up 800/20:00
200 Swim
200 Kick
200 I.M D/S
200 Pull
Kick Set 400/10:00
8x50 @5-10s Rest Flutter Kick Desc 1-4,5-8
Drill Set 500/12:00
5x50 @5-10s Rest Breast 1 Pull 3 Second Glide.
10x25 @5-10s Rest (Fins on)
-12.5 Yards Free 12.5 Yards Fly ( Build momentum with free to transition to strong fly)
Pull (Choice of Pull Equipment) 600/15:00
1x200 @10-15s Rest Build to 80-90%
4x100 @10s Rest Desc 1-4.
Main 900/20:00
3x300 @15s Rest
1. Free Breathing every 3/5 By 50
2. 75 Free 75 Back
3. I.M by 100
Speed (Fins) 500/10:00
20x25 @ 10s Rest
-Odds All out
-Evens Smooth
Cool Down 200/5:00
4x25 @ Fewest Breaths Possible
2x50 Dolphin Dive
3900 Yards 92Minutes