Warm Up 1000/ 25:00
2 Rounds
300 @:30s Rest Free Every 3rd 25 Stroke
100 @:10s Rest Kick
100 @:15s Rest I.M
Main Set 2400/60:00
1x300 @:30s Rest Pull W/ Buoy Last 100 Drop Buoy Engage legs
6x50 @:10-15s Rest Choice Stroke Descend 1-6
1x200 @:15-30s Rest Choice Stroke -Negative Split
6x50 @:10-15s Choice Stroke Desc. 1-4 Hold Previous or Last 50 pace or faster for 5 and 6
1x50 @1:00 Rest Choice Stroke Active Recovery
1x100 @:30s Rest Choice Stroke All Out
1x200 @:15-30s Rest Choice Stroke Negative Split
6x50 @:10-15s Choice Stroke Desc. 1-3 ,4-6
1x300 @:30s Rest Pull W/ Buoy Last 100 Drop Buoy Engage legs
1x50 @:100 Min Rest Active Recovery
12x25 @:15s Rest Choice Stroke-Shooters Max Underwaters/ Fast to the way -Breast Double Pullouts.
Warm Down 300/6:00
6x50 @:15s Rest Free Breathing 5/3 By 25
3700 Yards 91 Minutes