Warm-Up 800/15:00
1x300 Free
1x100 Choice Kick
4x50 @10s Rest -25 i.m -25 free
8x25 @10s Rest Choice Stroke -O Scull - E Build
Main Set 1800/40:00
5x100 @10-15s Rest Fast Free
1x300 loosen/Active Recovery
8x50 @15s Rest -4 Fast Free -4 Fast I.M.O
1x300 loosen Active Recovery
4x50 @15-30s Rest Fast Free
4x25 @10s Rest Fast Free
Cool Down 300/6:00
6x50 Choice stroke loosen
61 Minutes 2900 Yards
