Warm-Up 900/20:00
1x200 Free Loosen
1x200 Kick
1x200 Pull
4x75 Choice Stroke -25 Scull -50 Build
Main Set 2700/60:00
2 Rounds
5x50 @10-15s Choice Stroke Desc.1-4 Hold Pace for 5
4x75 @10s Choice Stroke Middle 25 Fast
3x100 @5-10s I.M
2x125 @5s Choice Stroke 90% effort
1x150 @5s Choice Stroke 90% Effort
1x100 Active Recovery
Cool Down 300/6:00
4x25 Free Breathing 3/5/3/5 By 25
4x25 Dolphin Dive
1x50 Double Arm Backstroke with a Breaststroke Kick
3900 Yards 86 Minutes
