Warm-Up 800/20:00
300 Choice
100 Kick
4x50 @:10-15s Rest I.M Order Drill/Build By 25
8x25 @:10s Rest Choice Desc. 1-4 ,5-8
Main Set2800/ 65:00/
4x25 @:15s Rest Choice or I.M Order Race
1x100 @:30s Rest Choice Easy
4x50 @:20-30s Rest Choice Or I.M Order Race
1x200 @:30s Rest Pull Breathing 3/5/7/9 by 25
4x75 @:30s Rest Choice Or I.M Order Race
1x300 @ 1:00 Min Rest Choice -150 Swim/150 Kick
4x100 @:30s Rest Choice or I.M Order Race
1x400 @2:00 Min Rest Pull Breathing 3/5/3/5 By 100
4x200 @:100 Min Rest Choice Or I.M Order Race
Cool Down 300/6:00
6x50 @:10s Rest Choice Heart Rate 150 or less
3900 Yards 91 Minutes
