Warm Up 900/25:00
300 Choice Loosen
100 Choice Kick
100 I.M
100 Pull
4x75 @:15s Rest -25 Scull -50 Build
Main Set 2700/60:00
Set 1
2 Rounds
4x75 @:15s Rest -25 Kick Fast -50 Swim Build
4x50 @:10-15s Rest Descend 1-4
4x25 @:15s Rest All Out Sprint
1x100 @:30-1:00 Min Rest Active Recovery
Set 2
4x50 @:15s Rest Drill/Build
2x100 @:15s Rest Pull Negative Split
4x50 @:10-15s Rest Pull Ascend 1-4
Set 3
2 Rounds
8x25 @:10s Rest Choice Kick -Odds Sprint -Evens Smooth
4x25 @:15s Rest Choice Stroke All out Fast
1x50 @:30s Rest Active Recovery(2nd Round 50=All Out)
Cool Down 200/5:00
8x25 @:10s Rest Free Breathing 4,3,2,1,1,2,3,4 by 25
90 Minutes 3800 Yards
