Warm Up 1200/25:00
300 Free Loosen Every 4th 25 Dolphin Dive
6x50 @:10-15s Rest I.M Switch
4x100 @:15s Rest Choice Stroke Build
4x50 @:10-15s Rest Kick Descend 1-4
A. 1400/30:00
2 Rounds
2x200 @:15-20s Rest Pull #1. Buoy Between thighs #2. Buoy Between Ankles
4x50 @:15s Rest Build (Speed and Tempo)Choice Equipment
1x100 @:15-30s Rest Active Recovery Kick (Fins)
1x200 @:15-20s Rest Choice Gear Build Each 100
B. 1200/25:00
6x100 @:15-20s Rest -50 Free ,Distance Per Stroke -50 Choice Stroke Fast
1x200 @:15-30s Rest Pull With Buoy at Ankles
1x100 @:15-30s Rest Active Recovery Kick(Fins)
6x50 @:10-15s Rest -2x50's buoy at Ankles w/ Bilateral Breathing -1x50 Choice Stroke/Equipment, Fast
Cool Down 200/5:00
1x100 Kick
1x100 Swim
4000 Yards 85 Minutes