Warm Up 1000/25:00
300 Swim
4x50 @:10-15s Rest Kick Descend 1-4
4x25 @:10s Rest -Odds Scull -Evens Drill
4x50 @:10-15s Rest -25 Build -25 Smooth
8x25 @:10-15s Rest -Odds 12.5 Yards Fast -Evens Last 12.5 Yards Fast
Main Set 2800/60:00
4 Rounds. 50's and 100's are I.M Order By Round
1x200 @:15-30s Rest Moderate Free (Zone 3-4)
4x50 @:10-15s Rest Kick Descend 1-4
3x100 @:15s Rest -50 Drill -50 Build
Cool Down 200/5:00
4x25 Choice
1x100 Choice
90 Minutes 3900 Yards