Warm-Up 800/25:00
2x150 Choice Stroke Loosen
4x50 @:10s Rest Rest -O Choice Kick - E 25 Scull 25 Swim
1x100 @:20s Rest Rest Pull W/ Buoy
1x100 @:20s Rest Rest I.M
4x25 @:15s Rest Rest Choice Stroke Build Each to Fast
Kick/Pull 1000/20:00
8x25 @:10s Rest Kick -O Build -Evens Smooth
4x50 @:10-15s Rest Pull W/ Paddles Count Strokes, Try to Decrease Per 50, Remember Number.
4x50 @:10s Rest Kick W/ Fins Descend 1-4.
4x50 @:10s Rest Swim Match Stroke Count of Pull Set
8x25 @:10s Rest -Free Fist Drill, Try to match earlier stroke count.
Main 2000/45:00
2 Rounds
4x25 @:10-15s Rest No Free build to Fast
4x150 @:10-15s Rest -50 Free-50 Choice Stroke-50 Free
3x50 @:10s Restr Choice Stroke Desc. 1-3
6x25 @:10s Rest Choice Stroke -O Fast -E Recover
Cool Down 200/5:00
1x100 Choice Loosen
1x50 Double Arm Back Stroke
1x50 Dolphin Dive
4000 Yards 90 Minutes