Warm Up 900/20:00
300 Loosen
4x75 @:15s Rest I.M.O K/D/S
100 I.M
100 Pull
4x25 @:15s Rest Sprint Cycle
Main Set 3250/65:00
3x100 @:15s Rest Free Pull Build Each 100
1x200 @:30s Rest Choice Stroke /I.M
4x75 @:15s Rest Free Descend 1-4
1x200 @:30s Rest Choice Stroke /I.M
6x50 @:10-15s Rest Descend 1-4 Hold 5&6
1x50 @:30s Rest Active Recovery
2x100 @:15-20s Rest Free Pull Build Each 100
1x200 @:30s Rest No Free
4x50 @:15s Rest Free Descend 1-4
1x200 @:15s Rest No Free
8x25 @:15s Rest Free -Odds Fast -Evens Smooth
1x50 @:30s Rest Active Recovery
1x100 @:15s Rest Free Build
1x200 @:30s Rerst Choice Stroke
2x50 @:15s Rest -25 1/2 Scull 1/2 Fast -25 1/2 Fast 1/2 Scull
1x200 @:30s Rest Choice Stroke
4x25 @:15s Rest Free All Fast
Cool Down 200/5:00
4x50 -25 Dolphin Dive -25 Choice
90 Minutes 4350 Yards
