Warm Up 1600/25:00
400 Choice Swim
3 (Rounds Different Stroke Each Round):
1x100 @:10s Rest Kick
1x100 @:10s Rest Free Perfect Technique(Always Free)
2x50 @:10s Rest Drill
4x25 @:10s Rest Descend 1-4
Main Set 2550/60:00
9x50 @:10s Rest Kick 3 Fly 3 Back 3 Breast 3 Free
1x300 @:30s Rest Free Pull -100 Breathing By 3 -100 Breathing by 5 -100 Back Stroke
1x100 @:30s-1:00 Min Rest I.M Fast
9x50 @:15s Rest Drill 3x Fly or Free, 3xBack, 3xBreast, 3xFree
1x300 @:30s Rest Free
1x100 @:30s-1:00 Min Rest I.M Fast
9x50 @:10-15s Rest Descend 1-3 Back ,4-6, Breast 7-9 Free
1x300 @:30s Rest -25 I.M Order -75 Free
1x100 @:30s-1:00 Rest I.M Fast
Cool Down 200/5:00
1x100 Free
1x100 Non Free
4350 90 Minutes
