Warm-Up 900/20:00
300 Free Loosen
8x50 @10s Rest-O Kick -E Pull
4x50 @10s Rest Kick Descend 1-4 on 1:00
I.M. 600/15:00
4x50 @10s Rest Fly/Back
4x50 @10s Rest Br/Free
8x25 @10s Rest I.M.O, Sprint
Main Set 1400/35:00
1x300 @15s Rest Free Breathing ever 3/5 by 50
6x50 @10s Rest -Back -O Smooth, -E Build To Fast
2x150 @10-15s Rest -25 Fly- 50 Bk - 50 Br - 25 Free
4x75 @10s Rest -Free - O Build - Even Ascend
1x200 @15s Rest I.M
Speed 800/20:00
5x50 @10s Rest -Free Build to Fast
3x100 @10s Rest -Free Negative split
8x25 @10-15s -Rest Fast Free
Cool Down 200/5:00
4x25 As Few Breaths As Possible
1x100 Smooth
3900 Yards 95 Minutes