Warm Up 900/20:00
200 Choice
200 Kick - Mix up the kicks
200 Pull -Bi lateral Breathing
2x75 @:15-Rest -25 Scull -50 Build
2x25 @:30s Rest As No Breath
4x25 @:10-15s Rest Choice Stroke Sprint Cycle
Main Set 2600/60:00
2 Rounds
1x300 @:20-30s Rest Pull Cruise
6x50 @:10-15s Rest Choice Stroke Desc.1-4 Hold Pace for 5 and 6
1x200 @:20-30s Rest Swim Or Pull Must be Faster Pace than 300
4x50 @:10s Rest Choice Stroke -Odds Fast -Evens Smooth
1x100 @:15-20s Rest Choice 80% Effort Max U/W Minimal Strokes-Breast Double Pull Outs
2x50 @:15-30s Rest Fast
1x100 @:30s Rest EZ Recovery Swim or KicK
Cool Down 300/10:00
3x50 @:10-15s Rest Ascend
1x50 Double Arm Back
1x50 Dolphin Dive
1x50 Choice
3800 Yard 90 Minutes