Warm Up 800/20:00
300 Choice Loosen
1x100 @:15s Rest Choice Kick
4x50 @:10-15s Rest I.M Order Drill/Build
8x25 @:10s Rest Choice Stroke Desc. 1-4,5-8
Main Set 1400/30:00
4x25 @:15-30s Rest Max Underwater, Streamline Fly or Free Kick,Fast
4x25 @:15-30s Rest Butterfly Fast
2x100 @:15-30s Rest Active Recovery -Odds Kick -Evens Swim
4x25 @:15-30s Rest Max Underwater, Streamline Fly or Free Kick-Fast
4x25 @:15-30s Rest Backstroke Fast
2x100 @:15-30s Rest Active Recovery -Odds Kick -Evens Swim
4x25 @:15-30s Rest Max Underwater, Streamline Fly or Free Kick-Fast
4x25 @:15-30s Rest Breaststroke Fast
2x100 @:15-30s Rest Active Recovery -Odds Kick -Evens Swim
4x25 @:15-30s Rest Max Underwater, Streamline Fly or Free Kick-Fast
4x25 @:15-30s Rest Freestyle Fast
Cool Down 200/5:00
4x50 Drill @:15s Rest
55 Minutes 2400 Yards