Warm-Up 1000/25:00
1x300 Free
1x200 Kick
4x75 @15s Rollin I.M (Fly-Bk-Br, Fr-Fly-Bk .. ect)
4x25 @10s Build to Fast
4x25 @15s Choice Stroke Sprint Cycle
Main Set 2500/60:00
2x50 @5-10s Free Kick #1.70% #2.80%
1x100 @10s Choice Kick Cruise
4x50 @10s -25 I.M -25 Free
2x100 @30s I.M Fast
3x100 @10-15s Free Desc. 1-3
1x300 @30s Free Build by 75
4x100 @15s -O I.M Fast -E Smooth Free
2x200 @15s Free I.M
5x100 @10-15s Free Desc.1-4 Hold Pace for 5
Warm Down 450/10:00
1x100 @20s Kick
2x75 @15s No Free
2x50 @ 10sFree
4x25 @10sDolphin dive
3950 Yards 95 minutes
