Warm-Up 600/10:00
200 Swim
200 Kick
200 Pull
Main Set 1500/35:00
3 Rounds
1x200 @:10s Rest Cruise 60% Max Effort
1x100 @:15s Rest Strong Effort 80%
2x50 @:10s Rest Build to Fast
Pull Set 500/15:00
2 Rounds
1x100 @10s Rest Pull - Build
1x50 @:10s Rest Pull-Fast
1x100 @:20s Rest Pull With Paddles -Smooth
Kick Set 500/15:00
2 Rounds
1x100 @:15s Rest Kick -25 Fast -Ez -25 Build -25 Fast
2x50 @:10s Rest Kick Fast
1x50 @:20s Rest Kick Smooth
Cool Down 100/3:00
100 Choice
3200 Meters 78 Minutes