Warm-Up 500/10:00
300 Choice
100 Kick
100 Choice -25 Drill -25 Swim
Main Set 2000/50:00
4x50 @:10s Rest Kick Build
2x100 @:10s Rest Free -50 Drill -50 Swim
1x100 @:15s Rest Kick -25 Ez -25 Fast -25 Ez -25 Fast
1x100 @:30s Rest Free Fast!
1x200 @:20s Rest Free Pull Breathing by 3
4x50 @:10s Rest Choice Stroke -25 Fast -25 Ez
1x300 @:20s Rest Choice Kick -100 Ez -50 Fast
4x100 @:10s Rest Pull -Alt Breathing to the right side and left side by 25
1x200 @:20s Rest Kick -25 EZ -25 Fast
3x100 @:10s Rest Free Desc. 1-3
Cool Down 200/5:00
4x50 Choice
2700 Meters 65 Minutes