Warm-Up 1000/25:00
4x100 Free Desc. 1-4
4x75- Choice Stroke -50 Drill -25 build
4x50 Kick Desc. 1-4
4x25 Build to Fast
Pre-Set 800/20:00
4x50 @ 5-10s Rest
-O Free breathing every 5 -E Backstroke smooth
3x100 @ 5-10s Rest
1. I.M 2. Breaststroke 3. Freestyle, negative split
2x150 @10's Rest
1. Choice Kick 2. Swim-50 Back, -50 Breast, -50 Free
Main Set 1800/45:00
3x300 @ 15s Rest
1. Steady free 2. Pull with buoy 3. Build to 80%
3x200 @ 10s rest
1. Backstroke 2.Free I.M 3. Negative Split
3x100 @ 5-10s Rest
1. Fast Free 2. No Free.3Fast Free
Cool Down 300/6:00
3x50 @10s rest Build
3x50 @10s rest Ascend
3900 Yards 96 Minutes