Warm Up 1100/25:00
300 As -100 Free -50 Back
8x50 @:10-15s Rest I.M -Odds Kick/Drill -Evens Kick/Swim
4x100 @:10-15s Rest Descend 1-4
Main Set 3000/60:00
4 Rounds
4x25 @:10-15s Rest Kick -Odds Cruise -Evens Fast
2x100 @:15s Rest -As 50 build to 80%, 50 hold pace -Odd rounds: Pull- Even rounds: Swim
1x200 @:20s Rest Choice Stroke Build Every 50. -Odds Rounds Swim -Even Rounds Pull
2x100 @:15s Rest I.M
1x50 @:30s Rest Choice Stroke Fast
Cool Down 200/5:00
1x100 Backstroke
1x100 Breaststroke
4300 Yards
