Warm Up 900/25:00
300 -75 Free,75 Back,75 Breast,75 Free
2x100 @:10-15s Rest Choice Kick Build
4x50 @:15s Rest I.M -25 Right Arm -25 left Arm
8x25 @:10-15s Rest I.M -Odds Drill -Evens Buiild
Drill 500/10:00
4x75 @:15s Rest I.M.Order Kick/Drill/Swim by 25
8x25 @:10-15s Rest I.M Order -O Fist Drill(of that stroke) -E Build to fast
Main Set 2600/55:00
4 Rounds -Odd Rounds Fast Efforts are Kick
1x100 @:15-30s Rest Breathing 3/5/7/3 by 25
1x25 @15-30s Rest Choice Stroke Fast
1x100 @:15-30s Rest Breathing 3/5/7/3 by 25
1x50 @:30s Rest Choice Stroke Fast
1x100 @:15-30s Rest Breathing 3/5/7/3 by 25
1x75 @:30s Rest Choice Stroke Fast
1x100 @:15-30s Rest Breathing 3/5/7/3 by 25
1x100 @1:00 Min Rest Choice Stroke Fast
Cool Down 300/6:00
4x25 - Dolphin Dive - Double Arm Back
2x50 -25 Free -25 Back
1x100 Choice Loosen
4300 Yards 96 Minutes
