Warm-Up 800/20:00
400 Free Loosen
4x75 @10s Rest Free -O -50 Kick-25 Drill - E-50 Drill -25
4x25 @10s Rest Sprint Cycle
I.M 500/15:00
5x50 @10s Rest Fly/Bk
5x50 @10s Rest Br/Fs
Main Set 1950/45:00
3x100 @5-10s Rest Desc 1-3
6x25 @10s Rest All out -Choice Stroke
4x75 @ Free Hold a Slightly Uncomfortable Pace
6x25 @10s Rest All out -Choice Stroke
6x50 @5-10s Rest Build 1-3,4-6 to 70/80%
6x25 @10-s Rest All out -Choice Stroke
1x300 @30s Rest Smooth/Active Recover
12x25 @10s REst All out -Choice Stroke
Endurance Set 500/10:00
1x500 Aiming for a steady moderate pace
Cool Down 200/5:00
8x25 Dolphin Dive
3950 Yards 95 Minutes
