Warm-Up 600/15:00
1x200 loosen
1x200 Kick
1x200 Pull
Main Set 3000 /70:00
3x100 @10s Free Desc.1-3
10x25 @10s -O Free Build -E No Free
8x25 @5s I.M by 25
6x25 @5-10s Desc.1-4 Hold Pace 5-6
1x300 @10s Choice Kick Build
8x50 @10-15s Choice Stroke Drill/Build by 25
6x50 @10s I.M Switch
4x50 @10s Free Desc.1-4
2x200 @15s-20s Free Build
3x100 @10-15s I.M Desc.1-3
4x50 @10s No Free Desc. 1-4
Cool Down 300/6:00
4x75 -Free Breathing 3/5/3 per 25
3900 Yards 91 Minutes
