Warm Up 900/20:00
3x100 @:10-15s Rest #1. Swim #2. Kick/Swim by 25 #3. Drill/Swim by 25
6x50 @:10-15s Rest -Odds Kick Build -Evens Drill/Swim(Build the Swim)
4x50 @:10-15s Rest #1.-2. Distance Per Stroke #3.-4. Build to Fast
4x25 @:10-15s Rest Sprint Cycle
Pull And Kick 1000/20:00
4x75 @:10-:15s Rest Pull -Odds Free -Evens No Free
4x50 @:10s Rest Kick Descend 1-4.
4x75 @:10-15s Rest -Odds Kick/Drill/Swim -Evens Swim/Kick/Drill
8x25 @:10s Rest Kick -Odds Sprint -Evens Smooth
Power And Mid-Distance 1100/25:00
2x200 @:15-20s Rest Zone 3 (Strong and Aerobic)
6x50 @:10-15s Rest Choice Stroke Descend 1-3,4-6
2x100 @:15-30s Rest No Free Build to Sprint
4x50 @:15s Rest -Odds Sprint -evens Active Recovery
Stroke And Strength 800/15:00
4x75 @:15s Rest Rolling I.M (#1 Fly/Back/Br, #2 Back/Br/Fr, etc.)
4x25 @:5-10s Rest Choice Stroke Descend 1-4
4x50 @:10-15s Rest Choice Strokee -Odds 1st 15 Yards Fast -Evens Last 15 Yards Fast
8x25 @:10-15s Rest Pull No Free Build to a Fast Finish
Cool Down 200/5:00
100 Drill/Swim
100 Easy Back Or Breast
4000 Yards 85 Minutes
