Warm-Up 1000/30:00
1x300 Free loosen
3x100 @10s Choice Kick
6x50 @10s I.M Switch
4x25 @10s Sprint Cycle
Main Set 3000/60:00
1x50 @10s Fly
1x100 @5s Back
1x150 @10s Breast
1x200 @10s I.M
1x150 @20s Choice Stroke- Best Stroke Fast
1x100 @15s Choice Stroke -Worst Stroke Fast
1x50 @10s Choice Ez
1x50 @10s Fly Kick
1x100 @5s Back Kick
1x150 @10s Breast kick
1x200 @10s Free kick
1x200 @10s I.M Kick
1x150 @10s Choice Kick Best Stoke
1x100 @10s Choice Kick worst Stroke
1x50 @20s Free Fast
5x200 @10-15s Swim
1.Choice 2. Free 3. Back 4. Breast 5. I.M
Cool Down 200/4:00
4x50 Choice -EZ
4200 Yards 94 Minutes
