Warm Up 1000/25:00
300 Choice Loosen
2x100 @:15s Rest Fins -50 Max Underwater -Free Drill
4x50 @:10-15s Rest Kick Build
4x50 @:10-15s Rest I.M Order D/S
4x25 @:10-15s Rest Sprint Cycle
Main Set 2500/55:00
1x400 Pull Negative Split
1x50 @:30s Rest Active Recovery
2x300 @:15-20s Rest I.M No Fly #1. Drill #2.Swim (75 Free -75 Bk -75 Br -75 Free)
1x50 @:20s Rest Active Recovery
3x200 @:15s Rest Descend 1-3.
1x100 @:30s Rest Active Recovery
4x100 @:15s Rest Kick Build Each 100
1x50 @:30s Rest Active Recovery
5x50 @:15s Rest -Odds All Out -Evens Smooth
Cool Down 200/5:00
4x50 -25 Choice -25 Double Arm backstroke
85 Minutes 3700 Yards
