Warm Up 1200/25:00
300 Choice Loosen
300 Kick -100 Flutter -100 Dolphin -100 Choice
300 Pull - Bilateral breathing
6x50 @:10-15s Rest Choice stroke build to fast
Main Set 2400/55:00
24x25 @:15s Rest Choice -O Fast -E Smooth/Perfect Technique
12x50 @:15-20s Rest Choice -O Fast -E Smooth/Perfect Technique
6x100 @:15s Rest Choice -O Fast -E Smooth/Perfect Technique
3x200 @:30s Rest Choice Build Each 50 and Negative Split.
Cool Down 300/5:00
1x100 Breathing every 7
2x75 Breathing every 5
2x25 Regular Breathing
3900 Yards 85 Minutes
