Warm Up 1000/25:00
400 Build - Start Easy, End the 400 at Moderate Speed (70-80%)
300 Pull Breathing every 3/5 by 25
4x50 @:10-15s Rest Choice Kick Build Each
2x50 @:10-15s Rest -25 Scull -25 Drill
Main Set 2600/60:00
4 Rounds
1x100 @:15s Rest Choice Stroke Build to Fast
2x75 @:15s Rest Choice Stroke Kick/Drill/Swim
4x50 @:10-15s Rest Choice Stroke #1. Fast/Ez #2. Ez/Fast #3. Build #4. Sprint
1x50 @:15s Rest Choice Stroke Perfect Technique
1x150 @:20-30s Rest Choice Equipment/Stroke Build to Fast
Cool Down 200/5:00
1x50 Kick
2x25 Scull
1x100 Swim
90 Minutes 3900 Yards
