Warm Up 1000/25:00
200 Free Loosen
2x100 @ 10s Choice Kick
4x50 @ 10s I.M.O D/S
200 Pull
4x50 @ 10s No Free Build to 80%
Pre Set 700/20:00
4x50 @5-10s Kick w/ Fins Desc. 1-4 To Fast
1x200 @10-15s I.M k/S
4x25 @10s Choice Stroke Sprint Cycle
2x100 @10s Choice Stroke Build
Main Set 2100/45:00
12x25 Choice @10-15s -O Fast -E Smooth
12x50 Choice @10-15s -O -E Smooth
6x100 Free @10-15s -O -E Smooth
3x200 Free @15s Build by 50 Trying to negative Split
Cool Down 200/5:00
8x25 @5-10s
-O Double Arm Back Stroke - Dolphin Dive
4000 Yards 95 Minutes