Warm-Up 900/20:00
300 loosen
200 w/ Fins -25 Kick -25 Swim
100 I.M
4x50 @ 10s Rest Desc. 1-4
4x25 @ 10s Rest Sprint Cycle
Main Set 3100/65:00
4x50 @5s Rest -Free Ascend 1-4
1x300 @10s Rest -Free 3 Dolphin Kicks off Each wall.
4x100 @5s Rest -as 50 Free -50 Back
5x50 @5-10s Rest -Pull Desc. 1-4 Hold Pace for 5
1x300 @10s Rest 3 Fly kicks off each wall.
3x100 @5s Rest -as 50 Free 50 Back
5x50 @10s Rest -Fins and Paddles Fast
1x300 @10s Rest -3 Fly kicks off each wall
2x100 @10s Rest -50 Free 50 Back
4x50 @5s Rest - Free Ascend 1-4
1x300 @ 3 fly kicks off each wall
1x100 I.M
Cool Down 200/5:00
4x50 @10s Rest Choice Breathing 3/5 by 50
90 Minutes 4200 Yards
