Warm-Up 600/15:00
200 Choice Loosen
4x75 @:10s Rest - Choice Stroke -50 Drill -25 Swim
100 I.M
Kick(Fins) 400/10:00
4x100 @:10-15s Rest Flutter Kick
-25 Right arm Lead -Front Side Kick
-25 Streamline Back Kick
-25 Left Arm Lead -Front Side Kick
-25 Superman arms Front Kick
Main Set 2800/60:00
2x(3x100+150)
100= @:5-10s Rest Free 85% effort
150= @:30s Rest Free 50 Fast 100 EZ
1x50 Choice Active Recovery
3x(3x75+125)
75= @:5-10s Rest Free 85% effort
125= @:30s Rest50 Fast 75 EZ
1x50 Choice Active recovery
3x(3x50+100)
50= @:5-10s Rest Free 85% effort
100=@:30s Rest 25 Fast 75 EZ
Cool Down 200/5:00
4x50 Choice EZ
4000 Yards 90 Minutes