Warm Up 1000/25:00
4x100 @:15s Rest -Odds Free -Evens Free I.M (Free,Back,Breast,Free)
6x50 @:10-15s Rest Choice Stroke Build
4x50 @:10-15s Rest -Odds Kick -Evens Drill
4x25 @:10s Rest Free #1. 4 Breath Max #2. 3 Breath Max #3.2 Breath Max #4.1 Breath Max
Main Set 2850/60:00
4 Rounds
2x75 @:15s-20s Rest Kick/Drill/Swim
4x25 @:10s-15s Rest I.M Order By Round
3 Rounds
3x100 @:15-20s Rest Choice Stroke Descend 1-3. 3=All Out
1x50 @:30-1:00 Min Rest Active Recover
2 Rounds
1x200 @15-30s Rest Pull Negative Split
8x25 @:10-15s Rest Choice Stroke -Odds Fast -Evens Smooth
Cool Down 200/5:00
1x200 Choice
4050 Yards 90 Minutes
