Warm-Up 1000/25:00
2x Rounds
1x300 Free Loosen @ 6:00-7:00
1x200 K/S
Main Set 3000/60:00
16x50 @5-10s -25 I.M -25 Free
4x100 @15s Desc. 1-4 Free w/ Fins and Pads
4x75 @10-15s Desc. 1-4 Free w/ Fins
4x50 @10s Build to Fast w/ Pads
12x25 @10s -O Fast Fly -E Smooth Free
12x25 @10s Backstroke 2 Fast 1 Smooth
12x25 @10s Breaststroke 3 Fast 1 Smooth
12x25 @15s Free All Fast
Cool Down 300/6:00
6x50 Choice Smooth
4300 Yards 91 Minutes