Warm Up 900/20:00
2x100 @ Distance Per Stroke Free
2x100 @:10-15s Rest Last 25 No Free
8x25 @:10-15s Rest Dolphin Kick -Odds on Stomach -Evens on Back
6x50 @:10-15s Rest -Odds 3 Strokes Right Arm 3 Strokes Left Free -Even Fist Drill
Main Set 2700/60:00
4x250 @:15-30s Rest #1.70% Max Effort Breathing every 3 #2.-50 Drill -50 Fast #3. Build Each 50 to 90% #4. 70% Max Effort,No Breath last 5 Strokes into the wall
8x50 @:10-15s Rest -Odds Sprint -Evens Active Recovery
6x100 @:15-30s Rest -Odds 50 Breathing every 3, 50 Breathing every 5. -Evens Build to Fast
3x100 @:15-20s Rest I.M Descend 1-3
8x50 @:10-15s Rest -Odds Sprint -Evens Active Recovery
Cool Down 300/5:00
2x50 Free
4x25 Back Stroke
2x50 Breaststroke
3900 Yards 85 Minutes
