Warm-Up 1800/50:00
200 Choice loosen
*
4 Rounds
1x100 @5-10s Kick I.M Order by Round
1x100 @5-10s Free Perfect Technique
2x50 @5-10s Choice Stroke and Drill
4x25 @5-10s I.M Order By Round Desend 25's
Main Set 1800/40:00
6x50 @5s Breast Desc. 1-3,4-6
3x100 @10s I.M Desc.1-3
4x100 @10s Back -O Wave Drill. -Even Swim
3x100 @10s I.M Desc.1-3
8x25 @5-10s Fly 1.Kick 2. Drill. 3 Swim 4. Build
3x100 @10s I.M Desc.1-3
Cool Down 300/6:00
6x50 @10s Free Breathing 3/5 by 50
3900 Yards 96 Minutes