Warm Up 1200/30:00
300 Choice Loosen
3x150 @:30s Rest -50 Kick -50 Drill -50 Swim, Build - Reverse I.M Order, No Fly (Free, Breast, Back)
9x50 @:10s Rest #1.-3. Free Breathing 3/5/7; 4-6 Free, Descend; 7-9 I.M. Order No Fly (Back, Breast, Free)
Main Set 2700/60:00
3 Rounds
1x200 @:30s Rest Free Build to Fast Finish
2x100 @:15s Rest Choice Stroke -25 Scull -50 Smooth -25 Fast
4x50 @:15-30s Rest Choice Kick -Odds Fast -Evens Smooth
8x25 @:15s Rest Choice Stroke -Odds Fast -Evens Smooth
1x100 @:30s-1:00 Min Rest Active Recovery
Cool Down 200/5:00
200 -50 Free -50 Back
4100 Yards 95 Minutes
