Warm Up 800/20:00
300 -75 Free -25 Back
200 Kick -Mix it Up
100 Choice Stroke -25 Scull -25 Build
8x25 @:10-15s Rest Choice Stroke -O Fast -E Smooth
Main Set 2800/60:00
7 Rounds
1x100 @:10-15s Rest I.M Fast
1x50 @:15s rest Choice Recovery
1x200 @:15s Rest Descend To fast by 50 - First 4 Rounds are Pull
1x50 @:30s Rest Choice Recovery
Cool Down 450/10:00
1x25 @:30 Breathing Regularly
1x50 @1:00 breathing Every 3
1x75 @1:30 Breathing Every 5
1x150 @2:15 Breathing Every 7
1x75 @1:30 Breathing Every 5
1x50 @1:00 Breathing Every 3
1x25 @:30 Breathing Regularly
90 Minutes 4050 Yard