Warm Up 900/25:00
300 -100 Free-50 Choice
6x50 @:10-15s Rest I.M Switch
4x50 @:10-15s Rest Choice Kick Descend 1-4
4x25 @:10-15s Rest Sprint Cycle
Main Set 3100/65:00
A. 700/15:00
1x200 @:20s Rest (Choice Equip)Free Zone 3 Aerobic -Even Splits/DPS
4x50 @:10-15s Rest Choice Stroke Descend 1-4
1x100 @:20s Rest Kick Build to Fast
4x50 @:10-15s Rest Free Descend 1-4
B. 700/15:00
4x50 @:10-15s Rest -Odds Kick -Evens Pull
4x50 @:10-15s Rest Choice Stroke Descend 1-4
2x100 @:15-30s Rest Free Negative Split (Zone 3-4)
4x25 @:30s Rest Choice Stroke All Out
C. 800/15:00
4x50 I.M Drill/Build
2x150 @:15-30s Rest -25 Fly -50 Bk -50 Br -25 Free
4x50 @:10-15s Rest Choice Stroke Descend 1-4
4x25 @:30s Rest Choice Stroke All Out
D.900/20:00
4x100 @:10-15s Rest Pull Descend 1-4 W/ Bi-lateral Breathing
6x50 @:10-15s Rest Choice Stroke Descend 1-3,4-6
8x25 @:10-15s Rest -Odds Sprint Cycle -Evens Fast
Cool Down 200/5:00
4x50 @:10-15s Rest Drill/Swim
4200 Yards 95 Minutes