Warm Up 1050/25:00
5x150 @:15s Rest -Swim -Kick -Drill -Pull -Swim by 150
4x75 @:15s Rest -25 Kick -50 Build
Kick 450/10:00
5x75 @:15-20s Rest -25 Build -25 All out -25 Smooth
3x25 @:20s Rest All out
Main Set 2100/45:00
3 Rounds
4x50 @:10-15s Rest Pull Descend 1-4
3x100 @:15-30s Choice Stroke -25 Smooth -50 Fast -25 Smooth
4x25 @:15-30s Rest Choice Stroke Fast
1x100 @:30s-1:00 Min Rest Active Recovery
Cool Down 300/5:00
4x50 -25 Double Arm Back -25 Choice,Smooth
2x25 Scull
1x50 Kick
85 Minutes 3800 Yards
