Warm Up 600/10:00
500 -100 Free -100 Back -100 Free -100 Breast -100 Free
4x25 Choice Stroke
Main Set 3100/65:00
2 Rounds
6x50 @:10s Rest Choice Kick Descend. 1-4. Hold Pace 5-6.
5x100 @:20s Rest Free Holding Goal 500 Pace Or Choice Stroke 90% Max Effort
4x50 @:10s Rest Choice Stroke-Drill
3x100 @:20s Rest Choice Stroke Descend 1-3.
2x50 @:20-30s Rest Choice Stroke Build to Fast
1x100 @:30s Rest Choice Stroke All out.
1x50 @ Reset Active Recovery
Cool Down 200/5:00
200 Pull
100 Choice
3900 Yards 80 Minutes