Warm-Up 1000/25:00
100 Drill
200 Loosen
4x75 @:15s Rest Rollin I.M
200 Kick
4x25 @:10-15s Rest Sprint Cycle
Main Set 3200/65:00
4x100 @:10-15s Rest Kick 1st,25 Fast 2nd, 50 Fast 3rd, 75 Fast ,all Fast
1x100 @:30s Rest 100 Choice Smoth
4x200 @:15-30s Rest 80% Effort Trying to Hold a consistent time
1x100 @:30s Rest 100 Choice Smooth
4x150 @:10s Rest Descend 1-4.
1x100 @:30s Rest 100 Choice Smooth
4x100 @:15-30s Rest Fins-Build Each 100 to Fast
1x100 @:30s Rest 100 Choice Smooth
4x75 @:10-15s Rest Kick Last 25 Fast
1x100 @:30s Rest 100 Choice Smooth
4x50 @:15-30s Rest Choice Stroke Fast
Cool Down 200/5:00
8x25 Breathing @ 4,3,2,1,1,2,3,4
4400 Yards 95 Minutes
