Warm-Up 1200/30:00
1x300 Free loosen
1x300 I.M.O K/D/S
1x200 Choice Kick
1x100 I.M
4x50 @5-10s Choice Stroke Build to Fast
4x25 @10s Choice Stroke Sprint Cycle
Drill 500/10:00
*Drill Options Zipper, Finger Tip Drag,6 Kick Switch, Shoulder tap, Delayed Initiation
10x50 @10s -25 Drill -25 Swim
Main Set 1500/35:00
3x(6x50 @10's Free Desc. 1-3,4-6)
(1x200 @1:00 Rest Free Max Effort )
Pull 600/15:00
4x150 @10-15s
-100 Pull -50 Drop the Buoy engage legs and build to fast
Cool Down 200/5:00
200 Choice Loosen
95 Minutes 4000 Yards