Warm-Up 1000/25:00
4x100@ @:10-15s Rest Choice Stroke Loosen
4x75 @:15s Rest I.M Order Kick/Drill/Swim
4x50 @:10-15s Rest Choice Stroke Drill/Build
4x25 @:15-30s Rest Free -As Few Breaths as Possible
Main Set 2400/55:00
1x300 @:30s Rest Pull Breathing 3/5 by 50
12x25 @:15s Rest Choice Stroke Descend 1-4 to All Out
3x100 @:15s Rest Choice Kick Last 25 Fast
12x25 @:15s Rest Descend 1-3 to All Out
6x50 @:15s Rest Choice Stroke, Build -Odds Pull -Evens Kick
12x25 @:15s Rest Choice Stroke-Odds Smooth -Evens All Out
4x75 @:10s Rest Choice Stroke -25 Scull -50 Drill
12x25 @:15s Rest Choice Stroke All Fast
Cool Down 300/6:00
6x50 @:15s Rest Choice Stroke Ascend 1-6
3700 Yards 76 Minutes
