Warm Up 900/25:00
3x100 @:10-15s Rest Free Loosen
4x50 @:10-15s Rest I.M Order Kick/Drill
6x50 @:10-15s Rest I.M Switch
4x25 @:10-15s Rest Choice Stroke Sprint Cycle
Main Set 2800/60:00
4 Rounds
2x50 @:15s Rest Choice Kick #1. Build #2.Fast
2x200 @:20-30s Rest
1. Odd Rounds-100 Free Smooth -100 Build Each 25 to Fast 2. Even Rounds I.M by 100. Fly-Bk-Br-Free x2
1x100 @:15s Rest Choice Stroke Build to Fast
1x50 @:10s Rest Choice Stroke Drill
1x50 @:15s Rest Choice Stroke All out
Cool Down 200/5:00
200 Choice
90 Minutes 3900 Yards
