Warm Up 1000/25:00
400 Free Looosen -Every 4th 25 Back
4x75 @:10-15s Rest Back K/D/S
4x50 @:10s Rest Breast Drill/Swim
4x25 @:10-15s Rest Choice Stroke Sprint Cycle
Pre Set 900/20:00
4x50 @:10s Rest -Odds -25 R Arm -25 L Arm -Evens Fist Drill
4x50 @:10s Rest -Odds Zipper Drill -Evens Fingertip Drag
3x100 @:15s Rest Free Style Descend 1-3
4x50 @:15s Rest Free Build to 90%
A. 1200/30:00
3x200 @:15s Rest Pull Aerobic Free w/ Bi lateral Breathing -3rd 50, 80%
1x200 @:15s Rest I.M -25 R Arm -25 L Arm
4x50 @:10-15s Rest I.M Order Kick
2x100 @:15s Rest I.M
B. 600/10:00
4 Rounds
2x25 @:15s Rest Scull -Small Scull Out front ,Light kick
1x50 @:15s Rest Choice Drill
2x25 @:10-15s Rest 15M Fast off the wall Choice Stroke
Cool Down 200/5:00
200 Choice Easy Swim
3900 Yards 90 Minutes