Warm-Up 1700/40:00
1x300 Free Loosen
*2 Rounds*
4x75 I.M.O K/D/S
1x200 D.P.S Free
4x25 Choice Stroke Sprint Cycle
Main Set 1950/45:00
*50's = (60% Max Effort-Low Intensity)
*100's=75% Max Effort -Medium Intensity
*150's=90% Max Effort - High Intensity
*200's= All out
4x50 @5's Back
1x50 @20's Choice Stroke Ez
3x100 @10-15's Back
3x100 @10-15's -50 Breast -50 Free
1x50 @20's Choice Stroke Ez
2x150 @15's Back
2x150 @15's Free 75 Breast -75 Free
1x50 @20's Choice Stroke Ez
1x200 @30's Back
1x200 @30's Back 100 Breast 100 Free
Cool Down 300/6:00
6x50 Free Loosen
91 Minutes 3950 Yards