Warm Up 800/25:00
200 Choice Loosen
4x50 @:10-15s Rest Choice Stroke Drill/Swim
4x50 @:10-15s Rest Choice Kick Build
4x50 @:10-15s Rest Pull Breathing 3/5 Per 25
Main Set 2700/60:00
6x150 @:15-20s Rest -Odds -50 Drill -50 Kick -50 Swim -Evens -50 Builld -50 Fast -50 Smooth
3x300 @:20s Rest Descend 1-3.
12x50 @:15-30s Rest -Odds Build to 90% -Evens 85% Max Effort
6x50 @:10-15s Rest I.M Switch (Fly/Back Back/Breast Breast/Free)
Cool Down 200/5:00
100 Choice
50 Back
2x25 Max Underwater Free
90 Minutes 3700 Yards
