Warm-Up 900/20:00
300 Free loosen
2x100 @10s Choice Kick
4x50 @10s I.M.O Drill/Build
8x25 @10s Desc. 1-4 ,5-8
Main Set 2400/50:00
2 Rounds
4x25 @10s Fly Fast
1x200 @10s Choice Stroke Pull
4x25 @10-15s Back Fast
4x50 @10s Choice Stroke Drill/Swim
4x25 @10-15s Breast Fast
4x50 @10s Choice Stroke Drill/Swim
4x25 @10-15s Free Fast
1x200 @10s Choice Kick
Warm Down 300/6:00
2x75 Free Bi Lateral Breathing
2x50 Double Arm Backstroke
2x25 Dolphin Dive
3600 Yards 76 Minutes