Warm-Up 600/15:00
200 Swim
200 Kick
200 Pull
Main Set 2850/60:00
3 Rounds
3x100 @:10-15s Rest Descend 1-3
3x75 @:10-15s -50 Cruise-25 Fast
1x50 @:30s Rest Choice Stroke Recovery
3x50 @:15s Rest Build Each to 90%
1x50 @:30s Rest Choice Stroke Recovery
3x25 @:15s Rest 1,3 Fast 2, Recover
1x50 @:30s Rest Choice Stroke recover
Cool Down 300/10:00
2x50 Kick
2x50 Dolphin Dive
2x50 Swim
85 Minutes 3750 Yards
