Warm-Up 700/15:00
200 Choice
200 Kick
200 Pull
8x25 @:7s Rest Choice Kick -12.5 Fast 12.5 EZ
4x25 @:10s Rest Sprint Cycle (12.5 F 12.5 EZ
Drill Set 600/15:00
4x25 @:5s Rest Single Arm Free
1x100 @:10s Rest Catch up
1x100 @:10s Rest Fist
4x25 @:10s Rest Heads Up Free
1x100 @:10s Rest Free Dril 1 Stroke 6 Kicks
1x100 @:10s Rest 3 Strokes 6 Kicks
Main Set 2300/55:00
4x50 @:5s Rest Kick Desc. 1-4
2x50 @:5s Rest Kick -25 Fast -25 Ez
1x300 @:20s Rest Choice Stroke Cruise
6x50 @:7s Rest Choice Stroke Desc.1-3,4-6
1x250 @:20s Rest Choice Stroke Cruise
5x50 @:10s Rest Choice Stroke Desc. 1-4, Hold Pace for 5
1x200 @:20s Rest Choice Stroke Cruise
4x50 @:10s Rest Choice Stroke -25 Build -25 Fast
1x150 @:20s Rest Choice Stroke Cruise
3x50 @:15s Rest Choice Fast
Cool Down 200/5:00
1x200 Choice Relax and recover
3800 Yards 90 Minutes
