Warm Up 1000/25:00
200 Free -2nd 100 Drill
200 Kick Build by 50
200 Pull
200 I.M
200 Choice
Main Set 2100/45:00
3 Rounds
6x50 @:10-15s Rest Pull(Choice Equip) Desc. 1-3 4-6
4x50 @:10-15s Rest Swim Desc. 1-3 Hold Pace for 4
4x25 @:15s Rest All Out Choice Stroke
1x100 @:30-1:00 Min Active Recovery
New Year 500/12:00
20x25 @:15s Rest
-Odds Sprint
-Evens Cruise
Cool Down 200/5:00
200 Choice
3800 Yards 87 Minutes
