Warm-Up 800/20:00
200 Choice Loosen
200 Pull
4x50 @:10-15s Rest Kick Desc. 1-4
4x50 @:10-15s Rest Choice Stroke Drill/Swim
Main Set 2400/55:00
4 Rounds
4x100 @:15-30s Rest Desc. 1-4
2x75 @:15-20s Rest I.M No Fly
1x50 @:30s Rest Choice Stroke Fast
Sprint 400/10:00
4 Rounds
1x25 @:10-:15s Rest 12.5yrds Scull 12.5yrds Sprint Kick
1x25 @:10-:15s Rest 12.5yrds Scull 12.5yrds Sprint Swim
1x25 @:10-:15s Rest Smooth
1x25 @:10-:15s Rest All out Choice Stroke
Cool Down 300/6:00
6x50 @:10s Rest -O Kick -E Swim
3900 Yards 91 Minutes
