Warm-Up 700/20:00
200 Choice
100 Kick
4x50 @:15 I.M.O Drill/Swim
8x25 @:15 Desc. 1-4,5-8
Main Set 3000/60:00
1x100 @:20 Kick
1x100 @:20 I.M
1x100 @:20 Free
2x100 @:15 Kick
2x100 @:15 I.M
2x100 @:15 Free
3x100 @:10 Kick
3x100 @:10 I.M
3x100 @:10 Free
4x100 @:5 Kick
4x100 @:5 I.M
4x100 @:5 Free
Cool Down 200/5:00
200 Choice
3900 Yards 85 Minutes
