Warm-Up 600/15:00
300 Free Loosen
200 Pull
100 I.M Drill
Main Set 2300/ 50:00
5x100 @:25 rest Desc 1-4. 5=All out
4x50 @:20 rest Fast Kick
4x100 @:20 rest Desc. 1-3. 4=All out
4x50 @:15 rest Fast Kick
3x100 @:15 rest Desc. 1-2. 3=All out
4x50 @:10 rest Fast Kick
2x100 @:10 rest 1. Build 2. All out
4x50 @:5 rest Fast Kick
1x100 All out
Cool Down 300/6:00
100 Pull
100 Swim
100 Kick
3200 Meters 71 Minutes