Warm Up 900/20:00
300 Loosen -75 Free -25 No Freee
4x50 @:10s Rest Kick -Change Kick Every 25
4x50 @:10-15s Rest -Odds Drill -Evens Swim
4x25 @:15-30s Rest, Focusing on Distance Per Stroke and 1 Breath Per 25
4x25 @:10-15s Rest Sprint Cycle
Pre Set 1000/20:00
6x100 @:10-15s Rest #1.Reverse I.M #2.Back #3.Breast X2
4x75 @:10-15s Rest Rolling I.M (Fly,Bk,Br, Free,Fly,Bk, Ect)
4x25 @:5-10s Rest -Odds Fly/Back -Evens Breast/Free
Main Set 1050/20:00
16x25 @:5-10s Rest Descend 1-4. 4xFly 4xBack 4xBreast 4xFree
3x100 @:10-15s Rest I.M Descend 1-3
4x50 @:10-15s Rest Choice Stroke Descend 1-4.
2x75 @:10-15s Rest Kick -25 Dolphin -25 Flutter -25 Breast
Set B 1200/25:00
4x25 @:10-15s Rest Choice Stroke Sprint Cycle
4x50 @:15-20s Rest -25 I.M Order -25 Free -Odds: First 15 Fast -Evens: Last 15 Fast
4x50 @:10-15s Reset I.M Order kick Build to Fast
2x100 @:10-15s Rest I.M
4x75 @:15s Rest I.M Order Kick/Drill/Swim
4x25 @:15-30s Rest I.M Order Fast
4x25 @:15s Rest -20 Yrds Free Build -5 Yards Fast Breast Pull W/ a flutter Kick
Cool Down 200/5:00
1x100 Drill/Swim
1x100 Easy Back or Breast
4350 Yards 90 Minutes
