Warm Up 900/20:00
300 Loosen as -50 Free -50 Back -50 Breast
4x50 @:10-15s Rest -Odds Dolphin Kick -Evens Flutter Kick
4x75 @:15-20s Rest Choice Stroke -25 Drill -50 Swim
4x25 @:10-15s Rest Choice Stroke Build to Fast
Main Set 2700/60:00
4x125 @:15-30s Rest -100 Free 80% Max Effort -25 Backstroke Recover
10x100 @:15s Rest -Odds 4-6 Underwaters Per Wall 70% Max Effort -Evens Sighting Every 6th Stroke.
2x250 @:20-30s Rest Pull #1. Build #2. Negative Split
8x25 @:15s Rest -Odds Free, Fast Breathing Every 5. -Evens Backstroke Recover.
4x75 @:10-15s Rest -Free Sighting Every 3rd, 5th, 7th, Stroke Per 25.
8x25 @:15s Rest -Odds Fast Free No Breath -Evens Backstroke Recover
Cool Down 200/5:00
100 Back
50 Breast
50 Free
3800 Yards 85 Minutes
