Warm Up 900/25:00
300 Loosen
4x75 @:10-15s Rest -Odds, Kick/Swim/Drill -Evens, Kick/Drill/Swim
3x50 @:10-15s Rest -25 Scull -25 Build
6x25 @:10-15s Rest Choice Stroke Build
Main Set 2700/60:00
3 Rounds
6x50 @:15s-20s Rest -Odds Build to Fast -Evens Smooth
3x50 @:10-15s Rest I.M Switch
4x25 @15s Rest Choice Stroke Fast
6x50 @:15s Rest -Odds Sprint -Evens Build to Fast
1x50 @:30s-1 Min Rest Active Recovery
Cool Down 300/5:00
2x50 @:10-15s Rest Double Arm Backstroke w/ a Breastroke Kick
2x50 @:10-15s Rest Swim
2x50 @:10-15s Rest Kick/Swim
3900 Yards 90 Minutes
