Warm Up 1000/25:00
300 -100 Free -50 Back
6x50 @:15s Rest Choice Stroke Descend 1-3,4-6
4x50 @:10-15s Rest Choice Kick Build
4x50 @:15s Rest Sprint Cycle
Free Drill 600/10:00
8x25 @:10s Rest - Over Under Drill (Snorkle)
4x50 @:10-15s Rest -Odds Freestyle 3 Strokes 6 Kicks -Evens 3 Free Strokes 4 Back Strokes
1x200 @ Free Pull Breathing 3/5 by 50
Main Set 2100/45:00
3 Rounds
1x300 @:30s-1:00 Min Rest ( Rd #1. Swim. Rd#2. Kick Rd.#3.Pull)
4x50 @:15-30s Rest Choice Stroke #1.-3. Build to 90% #4. EZ
4x25 @:15-30s Rest Choice Stroke All Out
1x100 @:30s-1:00 Min Active Recovery (Choice or Backstroke)
Cool Down 200/5:00
1x200 Choice Ez
3900 Yards 85 Minutes
