Warm-Up 800/20:00
1x300 Free Loosen
1x200 Kick -25 Fly Kick -25 Flutter
12x25 @10s Choice Stroke 2Fast 1Ez
Main Set 2800/65:00
4x Rounds
4x25 @15s Rest Fly Fast
4x50 @10s Rest Free Desc.1-4
1x100 @15s Rest I.M Fast
1x100 @15s Rest Free Build
4x25 @15s Rest Free 3 Breaths Max
1x125 @20s Rest Free Fast
1x50 @1:00 Rest Active Recovery
Cool Down 300/6:00
1x100 Free Breathing Every 3/5/3/5
2x50 -25 Double Arm Back Stroke -25 Free
4x25 Dolphin Dive
91 Minutes 3900 Yards