Warm-Up 600/15:00
1x200 Loosen
1x200 Kick
1x200 Pull
Main Set 3200/70:00
4x25 @10s Rest Choice Kick-Half Fast Half Easy
4x25 @10s Rest Choice Kick Half Easy Half Fast
1x100 @30s Rest Active Recovery
4x25 @10s Rest Choice Stroke-Half Fast Half Easy
4x25 @10s Rest Choice Stroke Half Easy Half Fast
1x100 @30s Rest Active Recovery
8x50 @15s Choice Stroke Build each to 90%
1x100 @30s Rest Active Recovery
8x50 @15s Rest -O Race Pace -E Smooth
8x75 @10-15s Rest Choice Stroke -25 All out-50 Ez
1x300 @30s Rest Pull With Choice Equipment
1x400 @30s Rest 80% Effort
2x200 @15s Rest Faster than your 400 Pace Descend the 200's
Cool Down 200/5:00
4x50 -25 Dolphin Dive -25 Double arm Back Stroke
4000 Yards 90 Minutes
