Warm-Up 800/20:00
3x100 @:10-15s Rest Freestyle #1. Swim #2.Drill #3.Build
200 I.M Drill/Swim
200 Pull
100 Kick
Main Set 2850/60:00
3 Rounds
4x50 @:10s Rest Kick Descend 1-4
2x75 @:10-15s Rest Choice Stroke Drill/Swim/Drill
4x50 @:10s Rest Swim Descend 1-4
4x25 @:15s Ret All Out I.M Order
1x200 @:10s Rest Choice Stroke Negative Split
1x100 @:30s Rest Active Recovery
Cool Down 200/5:00
1x50 Double Arm back w/ a breast kick
1x50 Dolphin Dive
1x100 Choice
3850 Yards 85 Minutes
