Warm-Up 1100/25:00
2x300 Choice Stroke loosen-100 S/K/S
2x100 @10s I.M Drill
2x50 @10s Scull w/ Paddles and light kick
4x50 @10S Choice Kick Desc.1-4
Main Set 2500/60:00
6x50 @15s Rest Choice Stroke Fast
1x200 @30s-1:00 Rest Active Recovery
6x50 @10s Rest -O Fast -E Active Recovery
2x200 @30s Rest 1. Free Fast 2. Free Fast W/ Fins Aiming to be 5-7 Secs Faster than 1st 200
1x100 @30s Rest Active Recovery
3x ( 6x50 @10-15s Rest - O Choice Stroke Fast -E Kick Smooth
( 1x100 @30s Rest Active Recover
Cool Down 200/5:00
4x50 @10s Breathing Every 5/3 by 50
3800 Yards 90 Minutes
