Warm Up 800/20:00
200 Choice Loosen
4x50 @:10-15s Rest Kick
8x25 @:10-15s Rest I.M Order Drill/Build
4x50 @:10-15s Rest Choice Stroke Descend 1-4.
Main Set 3000/70:00
3 Rounds
2x25 @:15s Rest Fly Fast
1x50 @:30s-1:00 Min Rest Active Recovery
4x25 @:15s Rest Backstroke Fast
1x50 @:30s-1:00 Min Rest Active Recovery
6x25 @:10-15s Rest Breast Fast
1x50 @:30s-1:00 Min Rest Active Recovery
8x25 @:10-15s Rest Free Fast
1x50 @:30s-1:00 Min Rest Active Recovery
4x50 @:20-30s Rest Choice Stroke Descend 1-4
1x100 @1:00 Min Rest Active Recovery
Cool Down 5:00
1x300 Choice Loosen Every 3rd 25 Scull
4200 Yards 95 Minutes
