Warm Up 900/20:00
300 Free Loosen -Every 3rd 25 No Free
6x50 @:10-15s Rest -Odds Choice Kick -Evens Pull
4x50 @:10-15s Rest I.M Order Drill/Swim
4x25 @:10-15s Rest -Odds Scull -Evens Build
Drill 500/10:00
8x25 @:10-15s Rest -Odds Breast Stroke 1 Pull 2 Kicks -Evens Butterfly W/ a flutter Kick
8x25 @:10-15s Rest -Odds Backstroke 3Pulls 6Kicks -Evens Freestyle Flick Drill
1x100 I.M
Main Set 2100/50:00
3 Rounds
1x200 @:20-30s Rest Pull Negative Split
4x50 @:15s Rest -Odds Sprint Kick -Evens Swim Build
2x100 @:10-15s Rest I.M
4x25 @:15s Rest Sprint
Cool Down 300/5:00
4 Rounds
1x25 Drill
1x50 Smooth Swim
90 Minutes 4000 Yards
