Warm-Up 1000/
300 Free Swim
6x50 @ :10 Pull Desc. 1-3,4-6
1x200 -50 Fist -50 3Strokes 6 Kicks Free
4x50 @:10 I.M.O Build
Main Set 2800/
3x200 @:20 Pull #1.Buoy #2. Buoy and Pads #3. Fins and Pads
4x100 @:10 -O Free breathing every 3 -E Kick
2x200 @:15-20 Choice Stroke Build to Fast
4x100 @:10 -O Free Finger Tip Drag -E Kick
2x200 @:20 Choice Stroke Negative Split
4x100 @:10 -O Kick -E Free Breathing every 5
1x200 Choice Stroke Fast
Cool Down 200/
4x50 Choice Smooth