Warm-Up 1000/25:00
300 Swim
8x25 @10s Choice Kick Build
200 Pull
4x75 @15s I.M.O K/D/S
Main Set 2700/60:00
12x25 @10s Kick I.M.O (3Fly-3Bk-3Br-3Free) *Descend by 3
12x25 @10-15s Swim I.M.O (3Fly-3Bk-3Br-3Free) *Descend by 3
4x100 @15s Free -Odds Build -E Fast
1x200 @30s Smooth Free
4x100 @15s -O I.M -E Free Build
1x200 @30s Smooth
4x100 @15s I.M
1x100 @15s Choice Stroke Smooth
4x100 @15s No Free -O Fast -Smooth
Cool Down 300/6:00
4x25 Dolphin Dive
2x50 Choice Kick
1x100 Free Smooth
4000 Yards 91 Minutes
