Warm-Up 1350/ 30:00
1x200 Free Loosen
2x150 @10-15s Free, as-50 Kick -50 Drill -50 Swim
1x200 Perfect technique Free
4x50 @5-10s Desc. 1-4
2x75 @5-10s Free k/d/s
1x100 @10s I.M
4x25 @10s Sprint Cycle
1x100 Smooth
Main Set 1900/40:00
2x ( 4x50 @5-10s Choice Stroke Race Pace)
( 1x50 @30s Free Recover
4x50 @15s -25 Kick -25 No Free Swim
5x100 @10s Ascend 1-5
4x50 @5-10sFree -25 Kick -25 No Free Swim
2x ( 4x50 @5-10s Choice Stroke Race Pace)
( 1x50 @30sRecover
Cool Down 600/15:00
1x200 Free Loosen
2x25 @5-10s Fast U/W 5 Fast Break out Strokes
2x50 @5-10s Free Fast Inside the flags!
2x25 @5-10s last 10 Yards All out
1x200 Ez
3850 Yards 85 Minutes