Warm Up 1300/25:00
400 As -75 Free -25 Back
4x75 @:10-15s Rest I.M Order Kick/Drill/Swim
6x50 @:10s Rest I.M Switch
4x50 @:10-15s Rest Descend 1-4
4x25 @:10-15s Rest Sprint Cycle
Free Drill 600/15:00
4x50 @:10s Rest Free Drill -Odds Single Arm by 25 -Evens Catch Up
4x50 @:10s Rest Free Drill -Odds Finger Tip Drag -Evens Zipper Drill
4x50 @:10s Rest Free Drill -Odds Fist -Evens 3 Stroke 3 second glide
Main Set 1800/45:00
3x150 @:15s Rest Free Pull, Middle 50 Fast. (-50 Zone 3,-50 Zone 4, -50 Zone 3)
3x50 @:10-15s Rest Ascend (#1 Fast #3 Smooth)
3x200 @:15-30s Rest Free Pull Breathing 3/5 by 50
3x50 @:10-15s Rest -25 Fast -25 Smooth
3x100 @:10-15s Rest Fast in and out of wall Middle Swim Smooth
3x50 @:10-15s Rest Descend 1-3
Cool Down 200/5:00
1x100 Kick
1x50 Scull
1x50 Swim
3900 Yards 90 Minutes