Warm-Up 900/25:00
1x200 Choice Swim
1x200 Kick
1x200 Pull
4x75 -25 Scull -50 Build
Main Set 2700/60:00
8x25 @10s Choice Kick -Odds Fast
4x50 @10s Choice Kick -Odds fast
1x100 @20s-Smooth, Choice Swim
6x50 @10s Choice Stroke Build Each to fast
4x75 @10s 3 at 80% One Smooth
4x75 @15s 3 at 90% One Smooth
4x75 @20-30s 3 ALL out one Smooth
1x200 @30s Choice Active Recovery
4x50 @10s 3 at 80% One Smooth
4x50 @15s 3 at 90% One Smooth
4x50 @20s 3 ALL out one Smooth
1x200 @30s Choice Active Recovery
Warm-Down 300/6:00
4x25 double arm back Stroke w/ a breast kick
4x25 Dolphin dive
1x50 Kick
1x50 Swim
3900 Yards 91 Minutes
