Warm-Up 800/20:00
200 Choice Swim
200 Kick
200 I.M
200 Pull
Main Set 3000/65:00
4 Rounds
6x25 @:15s Rest Choice Stroke Sprint
3x50 @:10s Rest Kick Descend 1-3
4x50 @:10s Rest Drill/Swim
1x100 @:15s Rest Choice Stroke Build to Fast
4x25 @:15s Rest Choice All Out
1x50 @:30s Rest Active Recovery
Cool Down 200/5:00
1x100 Swim
2x25 Scull
1x50 Dolphin Dive
90 Minutes 4000 Yards
