Warm-Up 700/20:00
300 Choice Loosen
4x50 @:15s Rest -O Kick -E Drill
4x50 @:15s Rest -25 Drill-25 Swim
Main Set 1600 35:00
*Choice Stroke
3x100 @:20s Desc. 1-3
1x100 @:30s Faster than 3rd 100
2x100 @:15s 75% Max Effort
2x100 @:30s 90% Max Effort
1x100 @:20s 75% Max Effort
3x100 @:30s 90% Max Effort
1x100 @:40s Smooth
1x100 @:30s All out
4x50 @:20s Kick Desc. 1-3 #4 Is Swim Smooth
Cool Down 300/6:00
2x50 Kick
1x200 Free
91 Minutes 2600 Meters