Warm Up 1000/25:00
200 Swim
200 Kick -25 Fast -25 Smooth
200 Freestyle I.M (-50 Free -50 BK -50 Br -50 Free)
200 Drill
200 Pull Negative Split
A.600/15:00
12x50 @:10-15s Rest
-Odds, Fast Rotate Through -25 Fly/Bk/Br -25 Free
-Evens -50 Free Distance Per Stroke
B. 1000/25:00
2 Rounds
1x250 @:15-30s Rest Free Negative Split -80/90% Max Effort by 125
1x250 @:15-30s Rest -25 Fly -50 Back -75 Breast -100Free
C. 900/20:00
6x75 @:10-15s Rest
#1-2 -25 Fly -50 Bk
#3-4 -25 Bk -50 Breast
#5-6 -25 Breast -50 Free
9x50 @:10-15s Rest I.M Switch (Fly/Bk Bk/Br Br/Free)
#1-3 Drill
#4-6 Swim
#7-9 Fast
Cool Down 300/5:00
200 Back
100 Free
3800 Yards 90 Minutes
