Warm-Up 1500/35:00
300 Choice
2x100 @:15s Rest I.M
200 Pull
4x25 @:10s Rest Choice Stroke Drill
200 Kick W/ Fins
4x75 @:15s Rest I.M No Free
100 Free Build
4x25 @:15s Rest W/ Fins No Breath
Main Set 2300/55:00
6x50 @:10s Rest Back -Desc.Stroke Count 1-3. -Desc.Speed 4-6.
1x50 @:30s Rest EZ
3x100 @:15-20s Rest Breast Build 100 by 25
2x50 @:10-15s Rest Active Recovery
4x25 @:20s Rest Choice All out
3x50 @:10-15s Rest Active Recovery
1x200 @:30s Rest Choice All Out - Get Your time
4x50 @:10-15s Rest Active Recovery
2x100 @:10s Rest Choice Stroke All out - Get Your times -Compare to 1st 200
1x300 @:1:00 Min Rest Active Recovery
4x50 @:10s Rest Choice Stroke All Out - Get your times -Compare to 1st 200
Cool Down 300/6:00
1x100 Swim
1x100 Kick
1xDolphin Dive
3900 Yards 96 Minutes