Warm-Up 500/15:00
300 Choice Swim
100 Kick Fins/Board Optional
100 Choice Stroke-25 Drill -25 Swim
Pre Set 500/15:00
2x50 @:15s Rest Choice Kick Build
2x50 @:15s Rest Back Stroke #1. 6 kick Switch #2. Swim
2x50 @:15s Rest Free #1. 3 Strokes 1-3 Second glide. #2. Swim
2x50 @:15s Rest Breast #1.-#2 .1 Pull 3 Second Glide
1x100 Best Stroke-Best Technique
Main Set 2100/45:00
3 Rounds
1x100 @:10s Rest Steady Kick
2x50 @:10s Rest Choice Stroke Build to Moderate
1x300 @:20s Rest Free Steady Pace
1x100 @:5s Rest -Free -Fast!
1x100 @:30s Rest Choice Stroke Smooth
Cool Down 200/5:00
200 -Break it up as you wish
80 Minutes 3300 Meters