Warm-Up 700/20:00
2x100 @:10-15s Rest Choice Stroke- Loosen
4x50 @:10-15s Rest -Odds Pull -Evens Kick
2x75 @:15s Rest -25 Scull -25 Swim -25 Build
4x25 @:10s Rest I.M Swim
4x25 @:10-15s Rest Choice Stroke, Build your Speed to Fast.
Kick 300/8:00 With or Without Fins
6x50 @:10-15s Rest Choice Kick Desc.1-2,3-4,5-6
Freestyle Drill 400/10:00
2x50 @:10s Rest Catch-up Drill
2x50 @:10s Rest Finger Tip Drag
2x50 @:10s Rest Zipper Drill
1x100 @:10s Rest Perfect Freestyle
Main Set 1600/40:00
2 Rounds
1x150 @:15s Rest -Free Pull W/ a Buoy (Pads Optional)
4x75 @:15s Rest -Odds Free/Stroke/Free by 25 -Evens Stroke/Free/Stroke by 25
8x25 @:10s Rest -Evens Free Build to Fast -Odds Choice Stroke Recover
1x150 @:15s Rest Pull W/ Pads
Cool Down 300/6:00
3x50 @5-10s Rest Free Hr 150
2x50 @5s Rest Double Arm Backstroke
1x50 Dolphin Dive.
3300 Yards 84 Minutes