Warm-Up 1000/25:00
4x100 @ Loosen -75 Free -25 Choice Stroke
4x75 @ Choice Kick Build to 70-80%
1x200 @ Pull Build to 70-80%
4x25 @ Free no more than 4 breaths
Main Set 2500/55:00
6x50 @:10-15s Rest Kick Desc.1-3 ,4-6
3x50 @:10s Rest Free Drill Finger Tip Drag
3x50 @:10s Rest Free Fist Drill
3x50 @:10s Rest Free Drill 3 Stroke 3 Second Glide(On side Single arm leading)
1x50 @:15s Rest Perfect Tech. Free
3x100 @:15s Rest Pull Desc. 1-3
4x75 @:10-15s Rest Choice Stroke Descend 1-4
8x25 @:10-15s Rest Choice Stroke Build to fast
1x50 @:30s Rest EZ
1x200 @:30s Rest Pull Negative Split
1x200 @:1:00 Rest Choice Stroke Fast Rest 10s Every 50
6x25 @:15-30s Rest Fast
1x100 @:30s Rest EZ
1x100 @:15-30s Rest Build by 25
4x25 @:15-30s Rest Choice Stroke All Out
Cool Down 300/5:00
8x25 -O Kick -E Double Arm Back Stroke
1x100 Choice Stroke -EZ
3800 85 Minutes
