Warm Up 900/20:00
300 Loosen Every 3rd 25 No Free
4x50 @:10s Rest I.M Order Kick
4x50 @:10-15s Rest I.M Order Drill/Swim
4x25 @:15-30s Rest Lowest Stroke Count Possible +1-2 Breath Max
2x50 @:10-15s Rest Choice Stroke-25 Front Scull -25 Build to Strong
Mid Distance 1000/25:00
1x100 @:15s Rest Choice Stroke Smooth (Zone 2)
1x200 @:20s Rest Negative Split
2x150 @:20s Rest Descend by 50
1x300 @:30s Reset Build by 100's (Zone 2-4)
4x25 @:10-15s Rest Lowest Stroke Count Possible +1-2 Breath Max
Pull and Kick 900/20:00
4x75 @:15-20s Rest Choice Stroke Pull Build Each 75
4x50 @:10s Rest Kick Descend 1-4
3x100 @:15s Rest I.M #.1 Kick #2. Drill #3. Swim
4x25 @:10-15s Rest Sprint Kick
Sprint and I.M 1200/25:00
4x25 @:10-15s Rest Choice Stroke Sprint Cycle
4x50 @:15s Rest I.M Order Kick/Drill
2x100 @:10-15s Rest -25 Sprint -75 Cruise
4x25 @:10-15s Rest Choice Stroke Sprint
4x75 @:10-15s Rest Rolling I.M
2x100 @:10s Rest I.M #2. Faster than #1.
4x25 @:15-30s Rest I.M Order Sprint (1x per stroke)
Cool Down 200/5:00
2x50 Dolphin Dive/ Double arm Backstroke
2x50 Scull/Swim
4200 Yards 95 Minutes