Warm Up 1100/25:00
300 Choice Loosen
4x75 @:15s Rest Choice Stroke Kick, Swim, Kick
4x75 @:15s Rest-25 As Many strokes as possible -25 As few strokes as possible -25 Regular Swim
8x25 @:10s Rest Kick -Odds Dolphin -Evens Flutter
Main Set 2600/60:00
2 Rounds
1x300 @:30s Rest Pull
4x125 @:30s Rest Free -75 Build -50 Fast
4x75 @:15-20s Rest -25 I.M -50 Free
8x25 @:15s Rest Choice Stroke Fast
Cool Down 200/5:00
200 Choice
3900 Yards 90 Minutes